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conjugate mad strength

by Arnav S.

Program Description

this is for people who completed mad strength lp and can no longer get stronger from linear progression

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 07:43
  • Last Edited
    Nov 10, 2025 07:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Glutes
11.5%
Upper Back
9.5%
Hamstrings
8%
Lower Back
6.6%
Triceps
6.4%
Chest
6%
Front Delts
5.5%
Lats
5.5%
Biceps
5.2%
Other
4.7%
Forearms
4.2%
Abs
4.2%
Middle Delts
3.7%
Olympic
3.2%
Rear Delts
2.1%
Calves
0.6%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
67.5%
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
AMRAP
67.5%
3
Heel Elivated Squats With A Pause
3
12 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3-5 reps
RPE 9
2
Zercher Squat (Barbell)
1
AMRAP
33.7% 1RM of Squat (Barbell)
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
* 1RM of Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3-5 reps
RPE 9
2
Sumo Deadlift (Barbell)
1
AMRAP
75% 1RM of Deadlift (Barbell)
3
Heel Elivated Squats With A Pause
3
12 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9
2
Bench Press (Barbell)
1
1
AMRAP
AMRAP
67.5%
45%
3
JM Press
2
12 reps
-
4
Chin-Up (Assisted)
2
12 reps
-
5
Bent Over Row (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3-5 reps
RPE 9
2
Military Press (Barbell)
1
1
AMRAP
AMRAP
67.5%
45%
3
JM Press
2
12 reps
-
4
Chin-Up (Assisted)
2
12 reps
-
5
Bent Over Row (Barbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-5 reps
RPE 9
2
Larsen Press (Barbell)
1
1
AMRAP
AMRAP
60% 1RM of Bench Press (Barbell)
40% 1RM of Bench Press (Barbell)
3
JM Press
2
12 reps
-
4
Chin-Up (Assisted)
2
12 reps
-
5
Bent Over Row (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3-5 reps
RPE 9
2
Military Press (Barbell)
1
1
AMRAP
AMRAP
85% 1RM of Military Press (Barbell)
56% 1RM of Military Press (Barbell)
3
JM Press
2
12 reps
-
4
Chin-Up (Assisted)
2
12 reps
-
5
Bent Over Row (Barbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
* 1RM of Military Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Good Morning
4
6 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Raise (Captain's Chair)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Good Morning
4
6 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Raise (Captain's Chair)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Good Morning
4
6 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Raise (Captain's Chair)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Good Morning
4
6 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Raise (Captain's Chair)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chin-Up (Bodyweight)
2
12 reps
-
3
One Arm Bent Over Row
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6A
Preacher Curl (Dumbbell)
3
12 reps
-
6B
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chin-Up (Bodyweight)
2
12 reps
-
3
One Arm Bent Over Row
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6A
Preacher Curl (Dumbbell)
3
12 reps
-
6B
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chin-Up (Bodyweight)
2
12 reps
-
3
One Arm Bent Over Row
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6A
Preacher Curl (Dumbbell)
3
12 reps
-
6B
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chin-Up (Bodyweight)
2
12 reps
-
3
One Arm Bent Over Row
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6A
Preacher Curl (Dumbbell)
3
12 reps
-
6B
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
3-5 Reps
@9
2
Squat (Barbell)
1 Set
AMRAP
67.5%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Raise (Captain's Chair)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
3-5 Reps
@9
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
67.5%
45%
3
JM Press
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Chin-Up (Assisted)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 3
1
Pogo Hop
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Broad Jump
1 Set
1 Set
3 Reps
3 Reps
-
-
3
Power Clean
1 Set
1 Set
3 Reps
3 Reps
-
-
4
Farmer's Walk (Weighted)
1 Set
1 Set
-
-
5
Run
1 Set
-
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Good Morning
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Leg Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Leg Raise (Captain's Chair)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Chin-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6A
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Pogo Hop
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Broad Jump
1 Set
1 Set
3 Reps
3 Reps
-
-
3
Power Clean
1 Set
1 Set
3 Reps
3 Reps
-
-
4
Farmer's Walk (Weighted)
1 Set
1 Set
-
-
5
Run
1 Set
-