logo
BoostcampPNG

Conjugate 24W

by
6 athletes joined

Program Description

8 week conjugate program with 4 week volumization blocks and exercise variation. Intended to be ran twice. No deloads included but to be taken as necessary. A key difference this program has from the Westside method is the "variation" exercise on ME days is just backoff sets of the primary movement (taken from Andy Baker's variation)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 16, 2024 11:54
  • Last Edited
    Jun 18, 2025 09:40

Summary

Unleash your strength with the Conjugate 24W program, an 8-week journey designed for dedicated lifters looking to maximize their upper and lower body power. Comprising four training days each week, you'll engage in a mix of max effort and dynamic effort workouts, focusing on foundational lifts like the bench press, squat, and deadlift. This program not only builds muscle but also enhances your overall athletic performance, making it perfect for those ready to push their limits. Equip your garage gym and get ready to transform your physique and strength!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
2 reps
100%
85%
2
Bench Press (Barbell)
3
5 reps
75%
3
T-Bar Row
4
6-8 reps
RPE 7
4
Shrug (Barbell)
3
12-15 reps
RPE 8
5
Skullcrusher (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press
1
1
1 reps
2 reps
100%
85%
2
Low Incline Bench Press
3
5 reps
75%
3
T-Bar Row
4
6-8 reps
RPE 7
4
Shrug (Barbell)
3
12-15 reps
RPE 8
5
Skullcrusher (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
2 reps
100%
85%
2
Bench Press (Paused)
3
5 reps
75%
3
T-Bar Row
4
6-8 reps
RPE 7
4
Shrug (Barbell)
3
12-15 reps
RPE 8
5
Skullcrusher (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press With Mini Bands
1
1
1 reps
2 reps
100%
85%
2
Bench Press With Mini Bands
3
5 reps
75%
3
T-Bar Row
4
6-8 reps
RPE 7
4
Shrug (Barbell)
3
12-15 reps
RPE 8
5
Skullcrusher (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Incline Bench Press
1
1
1 reps
2 reps
100%
85%
2
High Incline Bench Press
3
5 reps
75%
3
T-Bar Row
4
6-8 reps
RPE 7
4
Shrug (Barbell)
3
12-15 reps
RPE 8
5
Skullcrusher (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
2 reps
100%
85%
2
Bench Press (Paused)
3
5 reps
75%
3
T-Bar Row
4
6-8 reps
RPE 7
4
Shrug (Barbell)
3
12-15 reps
RPE 8
5
Skullcrusher (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1 reps
2 reps
100%
85%
2
Pin Press Bench (Barbell)
3
5 reps
75%
3
T-Bar Row
4
6-8 reps
RPE 7
4
Shrug (Barbell)
3
12-15 reps
RPE 8
5
Skullcrusher (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Stop Rack Bench Press
1
1
1 reps
2 reps
100%
85%
2
Dead Stop Rack Bench Press
3
5 reps
75%
3
T-Bar Row
4
6-8 reps
RPE 7
4
Shrug (Barbell)
3
12-15 reps
RPE 8
5
Skullcrusher (EZ Bar)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
5 reps
70%
4
Hamstring Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
3
3 reps
80%
3
Front Squat (Barbell)
3
5 reps
70%
4
Hamstring Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
100%
2
Front Squat (Barbell)
3
3 reps
80%
3
Stiff Leg Deadlift
3
5 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
100%
2
Sumo Deadlift (Barbell)
3
3 reps
80%
3
Front Squat (Barbell)
3
5 reps
70%
4
Hamstring Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
100%
2
Squat (Paused)
3
3 reps
80%
3
Sumo Deadlift (Barbell)
3
5 reps
70%
4
Hamstring Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1 reps
100%
2
Deficit Deadlift (Barbell)
3
3 reps
80%
3
Squat (Barbell)
3
5 reps
70%
4
Hamstring Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat To Pins (Paused)
1
1 reps
100%
2
Squat To Pins (Paused)
3
3 reps
80%
3
Deadlift (Barbell)
3
5 reps
70%
4
Hamstring Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1 reps
100%
2
Sumo Deadlift (Paused)
3
3 reps
80%
3
Front Squat (Barbell)
3
5 reps
70%
4
Hamstring Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
60%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
65%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
65%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
60%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
65%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
65%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
60%
2
Deadlift (Barbell)
5
3 reps
60%
3
Run
1
10 mins
-
4
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Deadlift (Barbell)
5
3 reps
65%
3
Run
1
10 mins
-
4
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
2 reps
70%
2
Deadlift (Barbell)
10
1 reps
70%
3
Run
1
10 mins
-
4
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
2 reps
75%
2
Deadlift (Barbell)
10
1 reps
75%
3
Run
1
10 mins
-
4
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
60%
2
Deadlift (Barbell)
5
3 reps
60%
3
Run
1
10 mins
-
4
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Deadlift (Barbell)
5
3 reps
65%
3
Run
1
10 mins
-
4
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
2 reps
70%
2
Deadlift (Barbell)
10
1 reps
70%
3
Run
1
10 mins
-
4
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
2 reps
75%
2
Deadlift (Barbell)
10
1 reps
75%
3
Run
1
10 mins
-
4
Ab Wheel
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Reps
2 Reps
100%
85%
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
T-Bar Row
4 Sets
6-8 Reps
@7
4
Shrug (Barbell)
3 Sets
12-15 Reps
@8
5
Skullcrusher (EZ Bar)
3 Sets
10-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Reps
100%
2
Squat (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Hamstring Curl
4 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
10 Sets
3 Reps
60%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4
Push Up
3 Sets
AMRAP
-
5
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
60%
2
Deadlift (Barbell)
5 Sets
3 Reps
60%
3
Run
1 Set
10 mins
-
4
Ab Wheel
3 Sets
AMRAP
-