Program Description
Conjugate style program. Mainly powerlifting purposes.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedOct 26, 2024 03:23
- Last EditedOct 28, 2024 09:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
RPE 9
2
Belt Squat
3
8 reps
3
Romanian Deadlift (Barbell)
4
20 reps
4
Sandbag Carries
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
2
Belt Squat
3
8 reps
3
Romanian Deadlift (Barbell)
4
20 reps
4
Sandbag Carries
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
RPE 9
2
Belt Squat
3
8 reps
3
Romanian Deadlift (Barbell)
4
20 reps
4
Sandbag Carries
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Nordic Curl
4
15 reps
3
Farmer's Walk (Weighted)
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1 reps
RPE 9
2
Hack Squat
4
12 reps
3
Nordic Curl
4
15 reps
4
Farmer's Walk (Weighted)
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Nordic Curl
4
15 reps
3
Sandbag Carries
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Bench Press (Paused)
4
10 reps
3
Tricep Extension (Cable)
8
8 reps
4
French Press
3
20 reps
5
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
Bench Press (Paused)
4
10 reps
3
Tricep Extension (Cable)
8
8 reps
4
French Press
3
20 reps
5
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Football Bar Overhead Press
1
RPE 9
2
Bench Press (Paused)
3
1
10 reps
3
Tricep Extension (Cable)
8
8 reps
4
French Press
3
20 reps
5
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 9
2
Chest Fly (Dumbbell)
4
10 reps
3
Tricep Extension (Cable)
10
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 9
2
Chest Fly (Dumbbell)
4
10 reps
3
Tricep Extension (Cable)
10
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 9
2
Chest Fly (Dumbbell)
4
10 reps
3
Tricep Extension (Cable)
10
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
75%
2
Deadlift (Barbell)
2
2
1
8 reps
5 reps
3 reps
70%
75%
80%
3
Pullover (Machine)
4
12 reps
4
Shrug (Dumbbell)
3
20 reps
5
Pull-Up (Weighted)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
75%
2
Deadlift (Barbell)
2
2
1
8 reps
5 reps
3 reps
70%
75%
80%
3
Pullover (Machine)
4
12 reps
4
Shrug (Dumbbell)
3
20 reps
5
Pull-Up (Weighted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
75%
2
Deadlift (Barbell)
2
2
1
8 reps
5 reps
3 reps
70%
75%
80%
3
Pullover (Machine)
4
12 reps
4
Shrug (Dumbbell)
3
20 reps
5
Pull-Up (Weighted)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
75%
2
Sumo Deadlift (Barbell)
5
5 reps
3
T-Bar Row
4
15 reps
4
Wide Grip Pull-Up
4
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
80%
2
Sumo Deadlift (Barbell)
5
5 reps
3
T-Bar Row
4
15 reps
4
Wide Grip Pull-Up
4
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
85%
2
Sumo Deadlift (Barbell)
5
5 reps
3
T-Bar Row
4
15 reps
4
Wide Grip Pull-Up
4
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
10 reps
8 reps
6 reps
2
Preacher Curl (EZ Bar)
4
12 reps
3
Hammer Curl
4
10 reps
4
Face Pull
4
25 reps
5
Lateral Raise (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
10 reps
8 reps
6 reps
2
Preacher Curl (EZ Bar)
4
12 reps
3
Hammer Curl
4
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Face Pull
4
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
10 reps
8 reps
6 reps
2
French Press
3
20 reps
3
Preacher Curl (EZ Bar)
4
12 reps
4
Hammer Curl
4
10 reps
5
Face Pull
4
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Rear Delt Fly (Cable)
4
20 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Concentration Curl
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Rear Delt Fly (Cable)
4
20 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Concentration Curl
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Rear Delt Fly (Cable)
4
20 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Concentration Curl
2
20 reps
Week 1
1 / 6 Weeks
Day 1
1
Rack Pull (Barbell)1 Set
1 Reps
@9
2
Belt Squat3 Sets
8 Reps
3
Romanian Deadlift (Barbell)4 Sets
20 Reps
4
Sandbag Carries3 Sets
0.5 mins
Day 3
1
Box Squat (Barbell)12 Sets
2 Reps
75%
2
Deadlift (Barbell)2 Sets
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
80%
3
Pullover (Machine)4 Sets
12 Reps
4
Shrug (Dumbbell)3 Sets
20 Reps
5
Pull-Up (Weighted)5 Sets
5 Reps
Day 4
1
Seated Military Press (Barbell)2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2
Preacher Curl (EZ Bar)4 Sets
12 Reps
3
Hammer Curl4 Sets
10 Reps
4
Face Pull4 Sets
25 Reps
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)1 Set
2
Bench Press (Paused)4 Sets
10 Reps
3
Tricep Extension (Cable)8 Sets
8 Reps
4
French Press3 Sets
20 Reps
5
Push Up2 Sets
AMRAP