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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
    May 05, 2025 01:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-
-