Strongman conjugate

by Yeetersen Petersen

5.0

(1 rating)

Program Description

Get better at strongman and get bigger and stronger

Program Overview

Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 04, 2025 10:10
Last Edited
Jun 18, 2025 11:05

Summary

Unleash your inner strength with the Strongman Conjugate program, a dynamic 6-week training regimen designed for serious lifters. Committing to 5 days a week, you'll blend powerlifting and bodybuilding techniques to build muscle and enhance functional strength. Each week features specialized workouts, including a dedicated Bodybuilding Pull Day, focusing on back and arm development through targeted exercises like the Kelso Shrug and Preacher Curl. Get ready to elevate your performance and redefine your limits—this program is your path to becoming a stronger, more resilient athlete.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

17.6%

Upper Back

12%

Glutes

9.7%

Hamstrings

8.8%

Triceps

8.6%

Front Delts

7.1%

Middle Delts

6.8%

Lats

6.2%

Biceps

Chest

4.2%

Abs

3.3%

Lower Back

3.1%

Calves

Adductors

2.1%

Forearms

0.8%

Olympic

0.3%

Rear Delts

0.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Deadlift (Barbell)

1 reps

RPE 9

Leg Extension

6-8 reps

4-6 reps

Leg Curl

4-6 reps

Hip Adductor (Machine)

6-8 reps

Calf Raise (Leg Press)

8-10 reps

6-8 reps

Day 1

Block Pull (Barbell)

1 reps

RPE 9

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 1

Sumo Deadlift (Barbell)

1 reps

RPE 9

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 1

High Bar Squat (Barbell)

1 reps

RPE 9

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 1

Deadlift (Deficit)

1 reps

RPE 9

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 1

Deadlift (Barbell)

1 reps

RPE 9

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 2

Split Jerk

2 reps

60%

Preacher Curl (Dumbbell)

4-6 reps

Incline Chest Press (Machine)

4-6 reps

Wide Grip Lat Pulldown

6-8 reps

4-6 reps

Pec Deck (Machine)

5-7 reps

Chest Supported Row (Machine)

6-8 reps

4-6 reps

Kelso Shrug

6-8 reps

Katana Extension

6-8 reps

4-6 reps

Day 2

Split Jerk

2 reps

65%

Preacher Curl (Dumbbell)

Incline Chest Press (Machine)

Wide Grip Lat Pulldown

Pec Deck (Machine)

Chest Supported Row (Machine)

Kelso Shrug

Katana Extension

Day 2

Split Jerk

2 reps

70%

Preacher Curl (Dumbbell)

Incline Chest Press (Machine)

Wide Grip Lat Pulldown

Pec Deck (Machine)

Chest Supported Row (Machine)

Kelso Shrug

Katana Extension

Day 2

Log Press

2 reps

60%

Preacher Curl (Dumbbell)

Incline Chest Press (Machine)

Wide Grip Lat Pulldown

Pec Deck (Machine)

Chest Supported Row (Machine)

Kelso Shrug

Katana Extension

Day 2

Log Press

2 reps

65%

Preacher Curl (Dumbbell)

Incline Chest Press (Machine)

Wide Grip Lat Pulldown

Pec Deck (Machine)

Chest Supported Row (Machine)

Kelso Shrug

Katana Extension

Day 2

Log Press

2 reps

70%

Preacher Curl (Dumbbell)

Incline Chest Press (Machine)

Wide Grip Lat Pulldown

Pec Deck (Machine)

Chest Supported Row (Machine)

Kelso Shrug

Katana Extension

Day 3

Box Squat (Barbell)

3 reps

60%

Speed Deadlift

1 reps

60%

Leg Extension

6-8 reps

Leg Curl

4-6 reps

Hip Adductor (Machine)

6-8 reps

Calf Raise (Leg Press)

8-10 reps

Day 3

Box Squat (Barbell)

3 reps

65%

Speed Deadlift

1 reps

65%

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 3

Box Squat (Barbell)

3 reps

70%

Speed Deadlift

1 reps

70%

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 3

Speed Deadlift

2 reps

60%

Box Squat (Barbell)

1 reps

60%

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 3

Speed Deadlift

2 reps

65%

Box Squat (Barbell)

1 reps

65%

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 3

Speed Deadlift

2 reps

70%

Box Squat (Barbell)

1 reps

70%

Leg Extension

Leg Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Day 4

Clean and Press

1 reps

RPE 9

Incline Chest Press (Machine)

4-6 reps

Pec Deck (Machine)

5-7 reps

Katana Extension

6-8 reps

4-6 reps

One Arm Lateral Raise (Cable)

6-8 reps

Day 4

Swiss Bar strict Press

Incline Chest Press (Machine)

Pec Deck (Machine)

Katana Extension

One Arm Lateral Raise (Cable)

Day 4

Log Press

1 reps

RPE 9

Incline Chest Press (Machine)

Pec Deck (Machine)

Katana Extension

One Arm Lateral Raise (Cable)

Day 4

Push Press (Barbell)

1 reps

RPE 9

Incline Chest Press (Machine)

Pec Deck (Machine)

Katana Extension

One Arm Lateral Raise (Cable)

Day 4

Log Press

1 reps

RPE 9

Incline Chest Press (Machine)

Pec Deck (Machine)

Katana Extension

One Arm Lateral Raise (Cable)

Day 4

Clean and Press

1 reps

RPE 9

Incline Chest Press (Machine)

Pec Deck (Machine)

Katana Extension

One Arm Lateral Raise (Cable)

Day 5

Kelso Shrug

8-10 reps

6-8 reps

Preacher Curl (Dumbbell)

4-6 reps

Wide Grip Lat Pulldown

6-8 reps

Chest Supported Row (Machine)

6-8 reps

4-6 reps

Day 5

Kelso Shrug

Preacher Curl (Dumbbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Day 5

Kelso Shrug

Preacher Curl (Dumbbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Day 5

Kelso Shrug

Preacher Curl (Dumbbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Day 5

Kelso Shrug

Preacher Curl (Dumbbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Day 5

Kelso Shrug

Preacher Curl (Dumbbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Day 1

Deadlift (Barbell)

1 Set

1 Reps

Leg Extension

1 Set

6-8 Reps

4-6 Reps

Leg Curl

2 Sets

4-6 Reps

Hip Adductor (Machine)

1 Set

6-8 Reps

Calf Raise (Leg Press)

1 Set

8-10 Reps

6-8 Reps

Day 2

Split Jerk

6 Sets

2 Reps

60%

Preacher Curl (Dumbbell)

2 Sets

4-6 Reps

Incline Chest Press (Machine)

1 Set

4-6 Reps

Wide Grip Lat Pulldown

1 Set

6-8 Reps

4-6 Reps

Pec Deck (Machine)

1 Set

5-7 Reps

Chest Supported Row (Machine)

1 Set

6-8 Reps

4-6 Reps

Kelso Shrug

1 Set

6-8 Reps

Katana Extension

1 Set

6-8 Reps

4-6 Reps

Day 3

Box Squat (Barbell)

8 Sets

3 Reps

60%

Speed Deadlift

5 Sets

1 Reps

60%

Leg Extension

1 Set

6-8 Reps

Leg Curl

1 Set

4-6 Reps

Hip Adductor (Machine)

1 Set

6-8 Reps

Calf Raise (Leg Press)

1 Set

8-10 Reps

Day 4

Clean and Press

1 Set

1 Reps

Incline Chest Press (Machine)

1 Set

4-6 Reps

Pec Deck (Machine)

1 Set

5-7 Reps

Katana Extension

1 Set

6-8 Reps

4-6 Reps

One Arm Lateral Raise (Cable)

1 Set

6-8 Reps

Day 5

Kelso Shrug

1 Set

8-10 Reps

6-8 Reps

Preacher Curl (Dumbbell)

2 Sets

4-6 Reps

Wide Grip Lat Pulldown

1 Set

6-8 Reps

Chest Supported Row (Machine)

1 Set

6-8 Reps

4-6 Reps