Program Description
A hybrid Conjugate training method with a little bit of everything else sprinkled in. Should be a good all-around training program to get you bigger, stronger and faster.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Athletics, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedDec 31, 2025 03:57
- Last EditedDec 31, 2025 06:52
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Quadriceps
15.3%
Hamstrings
13.4%
Abs
7.8%
Upper Back
7.2%
Triceps
5.3%
Front Delts
5.3%
Lats
5.3%
Biceps
4.4%
Chest
4.2%
Lower Back
3.8%
Abductors
2.5%
Forearms
2.3%
Other
2.1%
Middle Delts
1.5%
Adductors
1.4%
Calves
1.4%
Olympic
1.1%
Rear Delts
0.4%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
25 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Box Squat (Barbell)
9
2 reps
40%
3
Deadlift (Barbell)
8
1 reps
50%
4A
Hip Thrust (Machine)
4
10 reps
-
4B
Hip Adductor (Machine)
4
15 reps
-
4C
Hip Abductor (Machine)
4
15 reps
-
4D
Reverse Hypers
4
20 reps
-
5
Hollow Hold
4
1 mins
-
6
Echo Bike
5
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
25 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Box Squat (Barbell)
9
2 reps
45%
3
Deadlift (Barbell)
8
1 reps
60%
4A
Hip Thrust (Machine)
4
10 reps
-
4B
Hip Adductor (Machine)
4
15 reps
-
4C
Hip Abductor (Machine)
4
15 reps
-
4D
Reverse Hypers
4
20 reps
-
5
Hollow Hold
4
1 mins
-
6
Echo Bike
5
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
25 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Box Squat (Barbell)
9
2 reps
50%
3
Deadlift (Barbell)
8
1 reps
70%
4A
Hip Thrust (Machine)
4
10 reps
-
4B
Hip Adductor (Machine)
4
15 reps
-
4C
Hip Abductor (Machine)
4
15 reps
-
4D
Reverse Hypers
4
20 reps
-
5
Hollow Hold
4
1 mins
-
6
Echo Bike
5
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
25 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Box Squat (Barbell)
9
2 reps
45%
3
Deadlift (Barbell)
8
1 reps
55%
4A
Hip Thrust (Machine)
4
10 reps
-
4B
Hip Adductor (Machine)
4
15 reps
-
4C
Hip Abductor (Machine)
4
15 reps
-
4D
Reverse Hypers
4
20 reps
-
5
Hollow Hold
4
1 mins
-
6
Echo Bike
5
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
25 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Box Squat (Barbell)
8
2 reps
50%
3
Deadlift (Barbell)
8
1 reps
65%
4A
Hip Thrust (Machine)
4
10 reps
-
4B
Hip Adductor (Machine)
4
15 reps
-
4C
Hip Abductor (Machine)
4
15 reps
-
4D
Reverse Hypers
4
20 reps
-
5
Hollow Hold
4
1 mins
-
6
Echo Bike
5
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
25 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Box Squat (Barbell)
7
2 reps
55%
3
Deadlift (Barbell)
8
1 reps
75%
4A
Hip Thrust (Machine)
4
10 reps
-
4B
Hip Adductor (Machine)
4
15 reps
-
4C
Hip Abductor (Machine)
4
15 reps
-
4D
Reverse Hypers
4
20 reps
-
5
Hollow Hold
4
1 mins
-
6
Echo Bike
5
0.1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Y W T
3
AMRAP
-
2
Med Ball Toss
3
3 reps
RPE 10
3
Bench Press (Barbell)
7
3 reps
40%
4A
Bent Over Row (Barbell)
4
5 reps
-
4B
Lat Pulldown
4
10 reps
-
4C
Dip (Assisted)
4
15 reps
-
5A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
6
Power Shrug
3
8 reps
-
7
Dumbell Zercher carry
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Y W T
3
AMRAP
-
2
Med Ball Toss
3
3 reps
RPE 10
3
Bench Press (Barbell)
7
3 reps
45%
4A
Bent Over Row (Barbell)
4
5 reps
-
4B
Lat Pulldown
4
10 reps
-
4C
Dip (Assisted)
4
15 reps
-
5A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
6
Power Shrug
3
6 reps
-
7
Dumbell Zercher carry
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Y W T
3
AMRAP
-
2
Med Ball Toss
3
3 reps
RPE 10
3
Bench Press (Barbell)
7
3 reps
50%
4A
Bent Over Row (Barbell)
4
5 reps
-
4B
Lat Pulldown
4
10 reps
-
4C
Dip (Assisted)
4
15 reps
-
5A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
6
Power Shrug
3
4 reps
-
7
Dumbell Zercher carry
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Y W T
3
AMRAP
-
2
Med Ball Toss
3
3 reps
RPE 10
3
EARTHQUAKE BAR BENCH PRESS
9
3 reps
45%
4A
Bent Over Row (Barbell)
4
5 reps
-
4B
Lat Pulldown
4
10 reps
-
4C
Dip (Assisted)
4
15 reps
-
5A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
6
Power Shrug
3
2 reps
-
7
Dumbell Zercher carry
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Y W T
3
AMRAP
-
2
Med Ball Toss
3
3 reps
RPE 10
3
EARTHQUAKE BAR BENCH PRESS
8
3 reps
55%
4A
Bent Over Row (Barbell)
4
5 reps
-
4B
Lat Pulldown
4
10 reps
-
4C
Dip (Assisted)
4
15 reps
-
5A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
20 reps
-
7
Dumbell Zercher carry
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Y W T
3
AMRAP
-
2
Med Ball Toss
3
3 reps
RPE 10
3
EARTHQUAKE BAR BENCH PRESS
7
3 reps
60%
4A
Bent Over Row (Barbell)
4
5 reps
-
4B
Lat Pulldown
4
10 reps
-
4C
Dip (Assisted)
4
15 reps
-
5A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
6
Power Shrug
3
10 reps
-
7
Dumbell Zercher carry
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
25 reps
-
2
Power Clean
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deficit Deadlift (Barbell)
1
1 reps
RPE 8.5-10
4A
Good Morning
3
5 reps
-
4B
Box Jump
3
5 reps
-
5A
Lying Leg Curl
4
12 reps
-
5B
Leg Extension
4
12 reps
-
5C
Calf Raise (Leg Press)
4
12 reps
-
6
Prowler Push
4
10 reps
-
7
Hanging Knee Raise
4
AMRAP
-
8
Echo Bike
5
0.1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
25 reps
-
2
Power Clean
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Cambered Bar Squat
1
1 reps
RPE 8.5-10
4A
Good Morning
3
5 reps
-
4B
Box Jump
3
5 reps
-
5A
Lying Leg Curl
4
12 reps
-
5B
Leg Extension
4
12 reps
-
5C
Calf Raise (Leg Press)
4
12 reps
-
6
Prowler Push
4
10 reps
-
7
Hanging Knee Raise
4
AMRAP
-
8
Echo Bike
5
0.1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
25 reps
-
2
Power Clean
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Barbell)
1
1 reps
RPE 8.5-10
4A
Good Morning
3
5 reps
-
4B
Box Jump
3
5 reps
-
5A
Lying Leg Curl
4
12 reps
-
5B
Leg Extension
4
12 reps
-
5C
Calf Raise (Leg Press)
4
12 reps
-
6
Prowler Push
4
10 reps
-
7
Hanging Knee Raise
4
AMRAP
-
8
Echo Bike
5
0.1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
25 reps
-
2
Power Clean
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Hatfield Squat (Safety Squat Bar)
1
1 reps
RPE 8.5-10
4A
Good Morning
3
5 reps
-
4B
Box Jump
3
5 reps
-
5A
Lying Leg Curl
4
12 reps
-
5B
Leg Extension
4
12 reps
-
5C
Calf Raise (Leg Press)
4
12 reps
-
6
Prowler Push
4
10 reps
-
7
Hanging Knee Raise
4
AMRAP
-
8
Echo Bike
5
0.1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
25 reps
-
2
Power Clean
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Rack Pull (Barbell)
1
1 reps
RPE 8.5-10
4A
Good Morning
3
5 reps
-
4B
Box Jump
3
5 reps
-
5A
Lying Leg Curl
4
12 reps
-
5B
Leg Extension
4
12 reps
-
5C
Calf Raise (Leg Press)
4
12 reps
-
6
Prowler Push
4
10 reps
-
7
Hanging Knee Raise
4
AMRAP
-
8
Echo Bike
5
0.1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
25 reps
-
2
Power Clean
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Squat (Barbell)
1
1 reps
RPE 8.5-10
4A
Good Morning
3
5 reps
-
4B
Box Jump
3
5 reps
-
5A
Lying Leg Curl
4
12 reps
-
5B
Leg Extension
4
12 reps
-
5C
Calf Raise (Leg Press)
4
12 reps
-
6
Prowler Push
4
10 reps
-
7
Hanging Knee Raise
4
AMRAP
-
8
Echo Bike
5
0.1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
AMRAP
-
2
Pull-Up (Assisted)
3
25 reps
-
3
EARTHQUAKE BAR BENCH PRESS
1
1 reps
RPE 8.5-10
4A
Larsen Press (Barbell)
4
5 reps
-
4B
Chest Supported Row (Machine)
4
5 reps
-
5A
Chest Fly (Machine)
2
20 reps
-
5B
Tricep Rope Push Down (Cable)
2
20 reps
-
5C
Hammer Curl (Cable)
2
20 reps
-
6
Farmer's Walk (Weighted)
4
1 mins
-
7
Battle Ropes
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
AMRAP
-
2
Pull-Up (Assisted)
3
25 reps
-
3
Earthquake Bar Incline Bench Press
1
1 reps
RPE 8.5-10
4A
Larsen Press (Barbell)
4
5 reps
-
4B
Chest Supported Row (Machine)
4
5 reps
-
5A
Chest Fly (Machine)
2
20 reps
-
5B
Tricep Rope Push Down (Cable)
2
20 reps
-
5C
Hammer Curl (Cable)
2
20 reps
-
6
Farmer's Walk (Weighted)
4
1 mins
-
7
Battle Ropes
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
AMRAP
-
2
Pull-Up (Assisted)
3
25 reps
-
3
Earthquake Bar Behind The Neck Press
1
1 reps
RPE 8.5-10
4A
Larsen Press (Barbell)
4
5 reps
-
4B
Chest Supported Row (Machine)
4
5 reps
-
5A
Chest Fly (Machine)
2
20 reps
-
5B
Tricep Rope Push Down (Cable)
2
20 reps
-
5C
Hammer Curl (Cable)
2
20 reps
-
6
Farmer's Walk (Weighted)
4
1 mins
-
7
Battle Ropes
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
AMRAP
-
2
Pull-Up (Assisted)
3
25 reps
-
3
Bench Press (Barbell)
1
1 reps
RPE 8.5-10
4A
Larsen Press
4
5 reps
-
4B
Chest Supported Row (Machine)
4
5 reps
-
5A
Chest Fly (Machine)
2
20 reps
-
5B
Tricep Rope Push Down (Cable)
2
20 reps
-
5C
Hammer Curl (Cable)
2
20 reps
-
6
Farmer's Walk (Weighted)
4
1 mins
-
7
Battle Ropes
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
AMRAP
-
2
Pull-Up (Assisted)
3
25 reps
-
3
Incline Bench Press (Barbell)
1
1 reps
RPE 8.5-10
4A
Larsen Press
4
5 reps
-
4B
Chest Supported Row (Machine)
4
5 reps
-
5A
Chest Fly (Machine)
2
20 reps
-
5B
Tricep Rope Push Down (Cable)
2
20 reps
-
5C
Hammer Curl (Cable)
2
20 reps
-
6
Farmer's Walk (Weighted)
4
1 mins
-
7
Battle Ropes
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
AMRAP
-
2
Pull-Up (Assisted)
3
25 reps
-
3
Military Press (Barbell)
1
1 reps
RPE 8.5-10
4A
Larsen Press
4
5 reps
-
4B
Chest Supported Row (Machine)
4
5 reps
-
5A
Chest Fly (Machine)
2
20 reps
-
5B
Tricep Rope Push Down (Cable)
2
20 reps
-
5C
Hammer Curl (Cable)
2
20 reps
-
6
Farmer's Walk (Weighted)
4
1 mins
-
7
Battle Ropes
4
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1A
Leg Press1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@8
@8
@8
1B
Box Jump1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Box Squat (Barbell)9 Sets
2 Reps
40%
3
Deadlift (Barbell)8 Sets
1 Reps
50%
4A
Hip Thrust (Machine)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4B
Hip Adductor (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4C
Hip Abductor (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4D
Reverse Hypers4 Sets
20 Reps
-
5
Hollow Hold4 Sets
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
6
Echo Bike1 Set
1 Set
1 Set
1 Set
1 Set
0.1 mins
0.1 mins
0.1 mins
0.1 mins
0.1 mins
@10
@10
@10
@10
@10
Day 2
1
Lying Y W T 1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2
Med Ball Toss1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@10
@10
@10
3
Bench Press (Barbell)7 Sets
3 Reps
40%
4A
Bent Over Row (Barbell)4 Sets
5 Reps
-
4B
Lat Pulldown4 Sets
10 Reps
-
4C
Dip (Assisted)1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5A
Rolling Tricep Extension (Dumbbell)3 Sets
12 Reps
-
5B
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Power Shrug1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Dumbell Zercher carry1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
Day 3
1
Leg Press1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
2
Power Clean1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
3
Deficit Deadlift (Barbell)1 Set
1 Reps
@8.5-10
4A
Good Morning3 Sets
5 Reps
-
4B
Box Jump1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5A
Lying Leg Curl1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5B
Leg Extension1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5C
Calf Raise (Leg Press)4 Sets
12 Reps
-
6
Prowler Push4 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
7
Hanging Knee Raise4 Sets
AMRAP
-
8
Echo Bike1 Set
1 Set
1 Set
1 Set
1 Set
0.1 mins
0.1 mins
0.1 mins
0.1 mins
0.1 mins
-
-
-
-
-
Day 4
1
Band Pull Apart1 Set
AMRAP
-
2
Pull-Up (Assisted)1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
3
EARTHQUAKE BAR BENCH PRESS1 Set
1 Reps
@8.5-10
4A
Larsen Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
4B
Chest Supported Row (Machine)4 Sets
5 Reps
-
5A
Chest Fly (Machine)1 Set
1 Set
20 Reps
20 Reps
-
-
5B
Tricep Rope Push Down (Cable)1 Set
1 Set
20 Reps
20 Reps
-
-
5C
Hammer Curl (Cable)1 Set
1 Set
20 Reps
20 Reps
-
-
6
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
7
Battle Ropes1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-