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Conjugate

by Roland Baker
2 athletes joined

Program Description

Concurrent strength and size

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2024 01:20
  • Last Edited
    Jun 18, 2025 12:49

Summary

Unlock your strength potential with the Conjugate program, a dynamic 4-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a blend of barbell and dumbbell exercises, including the bench press and deadlift, to build muscle and enhance power. Each workout is strategically crafted to push your limits, focusing on both strength and hypertrophy. Get ready to transform your physique and elevate your performance in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Dumbbell Row
4
10 reps
RPE 7.5
4
Skull Crusher
3
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Dumbbell Row
4
10 reps
RPE 7.5
4
Skull Crusher
3
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Dumbbell Row
4
10 reps
RPE 7.5
4
Skull Crusher
3
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Dumbbell Row
4
10 reps
RPE 7.5
4
Skull Crusher
3
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Wide Grip Pull-Up
2
1
8 reps
RPE 8
RPE 8
4
T-Bar Row
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Wide Grip Pull-Up
2
1
8 reps
RPE 8
RPE 8
4
T-Bar Row
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Wide Grip Pull-Up
2
1
8 reps
RPE 8
RPE 8
4
T-Bar Row
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Wide Grip Pull-Up
2
1
8 reps
RPE 8
RPE 8
4
T-Bar Row
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
RPE 10
2
Sumo Deadlift (Barbell)
4
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
RPE 10
2
Sumo Deadlift (Barbell)
4
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
RPE 10
2
Sumo Deadlift (Barbell)
4
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
RPE 10
2
Sumo Deadlift (Barbell)
4
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Dumbbell Row
4 Sets
10 Reps
@7.5
4
Skull Crusher
3 Sets
15 Reps
@7.5
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
Day 2
1
Deadlift (Barbell)
1 Set
3 Reps
@6
2
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
5 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Wide Grip Pull-Up
2 Sets
1 Set
8 Reps
@8
@8
4
T-Bar Row
3 Sets
10 Reps
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
1-3 Reps
@10
2
Sumo Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7.5