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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.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
3
Leg Curl
2
4-6 reps
-
4
Hip Adductor (Machine)
1
6-8 reps
-
5
Calf Raise (Leg Press)
1
1
8-10 reps
6-8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1 reps
RPE 9
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Hip Adductor (Machine)
1
-
5
Calf Raise (Leg Press)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 9
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Hip Adductor (Machine)
1
-
5
Calf Raise (Leg Press)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 9
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Hip Adductor (Machine)
1
-
5
Calf Raise (Leg Press)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1 reps
RPE 9
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Hip Adductor (Machine)
1
-
5
Calf Raise (Leg Press)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Hip Adductor (Machine)
1
-
5
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
2 reps
60%
2
Preacher Curl (Dumbbell)
2
4-6 reps
-
3
Incline Chest Press (Machine)
1
4-6 reps
-
4
Wide Grip Lat Pulldown
1
1
6-8 reps
4-6 reps
-
-
5
Pec Deck (Machine)
1
5-7 reps
-
6
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
7
Kelso Shrug
1
6-8 reps
-
8
Katana Extension
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
2 reps
65%
2
Preacher Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
1
-
4
Wide Grip Lat Pulldown
2
-
5
Pec Deck (Machine)
1
-
6
Chest Supported Row (Machine)
2
-
7
Kelso Shrug
1
-
8
Katana Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
2 reps
70%
2
Preacher Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
1
-
4
Wide Grip Lat Pulldown
2
-
5
Pec Deck (Machine)
1
-
6
Chest Supported Row (Machine)
2
-
7
Kelso Shrug
1
-
8
Katana Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
8
2 reps
60%
2
Preacher Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
1
-
4
Wide Grip Lat Pulldown
2
-
5
Pec Deck (Machine)
1
-
6
Chest Supported Row (Machine)
2
-
7
Kelso Shrug
1
-
8
Katana Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
8
2 reps
65%
2
Preacher Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
1
-
4
Wide Grip Lat Pulldown
2
-
5
Pec Deck (Machine)
1
-
6
Chest Supported Row (Machine)
2
-
7
Kelso Shrug
1
-
8
Katana Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
8
2 reps
70%
2
Preacher Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
1
-
4
Wide Grip Lat Pulldown
2
-
5
Pec Deck (Machine)
1
-
6
Chest Supported Row (Machine)
2
-
7
Kelso Shrug
1
-
8
Katana Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
60%
2
Speed Deadlift
5
1 reps
60%
3
Leg Extension
1
6-8 reps
-
4
Leg Curl
1
4-6 reps
-
5
Hip Adductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Speed Deadlift
5
1 reps
65%
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Hip Adductor (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
70%
2
Speed Deadlift
5
1 reps
70%
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Hip Adductor (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
8
2 reps
60%
2
Box Squat (Barbell)
5
1 reps
60%
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Hip Adductor (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
8
2 reps
65%
2
Box Squat (Barbell)
5
1 reps
65%
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Hip Adductor (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
8
2 reps
70%
2
Box Squat (Barbell)
5
1 reps
70%
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Hip Adductor (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
1 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
-
3
Pec Deck (Machine)
1
5-7 reps
-
4
Katana Extension
1
1
6-8 reps
4-6 reps
-
-
5
One Arm Lateral Raise (Cable)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar strict Press
1
-
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Katana Extension
2
-
5
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1 reps
RPE 9
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Katana Extension
2
-
5
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
RPE 9
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Katana Extension
2
-
5
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1 reps
RPE 9
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Katana Extension
2
-
5
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
1 reps
RPE 9
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Katana Extension
2
-
5
One Arm Lateral Raise (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
1
8-10 reps
6-8 reps
-
-
2
Preacher Curl (Dumbbell)
2
4-6 reps
-
3
Wide Grip Lat Pulldown
1
6-8 reps
-
4
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@9
2
Leg Extension
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
3
Leg Curl
2 Sets
4-6 Reps
-
4
Hip Adductor (Machine)
1 Set
6-8 Reps
-
5
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
Day 2
1
Split Jerk
6 Sets
2 Reps
60%
2
Preacher Curl (Dumbbell)
2 Sets
4-6 Reps
-
3
Incline Chest Press (Machine)
1 Set
4-6 Reps
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
5
Pec Deck (Machine)
1 Set
5-7 Reps
-
6
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
7
Kelso Shrug
1 Set
6-8 Reps
-
8
Katana Extension
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
Day 3
1
Box Squat (Barbell)
8 Sets
3 Reps
60%
2
Speed Deadlift
5 Sets
1 Reps
60%
3
Leg Extension
1 Set
6-8 Reps
-
4
Leg Curl
1 Set
4-6 Reps
-
5
Hip Adductor (Machine)
1 Set
6-8 Reps
-
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
-
Day 4
1
Clean and Press
1 Set
1 Reps
@9
2
Incline Chest Press (Machine)
1 Set
4-6 Reps
-
3
Pec Deck (Machine)
1 Set
5-7 Reps
-
4
Katana Extension
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
5
One Arm Lateral Raise (Cable)
1 Set
6-8 Reps
-
Day 5
1
Kelso Shrug
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
2
Preacher Curl (Dumbbell)
2 Sets
4-6 Reps
-
3
Wide Grip Lat Pulldown
1 Set
6-8 Reps
-
4
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-