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Sorcerer Killer

by Texas Shogun-McCoy

Program Description

IMPROVE ATHLETIC AND ON THE MAT PERFORMANCE (3 day Condensed Conjugate Method) -How to run this Program? as much as you like. (ME-Rest-ME-Rest-DE-Rest-Repeat) -Progression? add (2.5lbs) if target reps is met within the rep range for example (you have reached within 4-6 reps on your whole set, its time to add weights on the next training session) or till you mastered the prescribed weight. add (5lbs) on your deadlift. Do this on your ME days. don't bother adding too much weight on on DE days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jan 21, 2025 01:22
  • Last Edited
    Mar 17, 2025 05:24
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.8%
Triceps
15.5%
Quadriceps
11.7%
Glutes
10.7%
Hamstrings
10.7%
Chest
9.1%
Middle Delts
7.2%
Abs
5.3%
Lats
3.9%
Upper Back
3.9%
Biceps
2.9%
Lower Back
1%
Forearms
1%
Adductors
0.3%
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3
Overhead Press (Barbell)
8
2 reps
RPE 8.5
4
Pendlay Row
3
4-6 reps
RPE 8
5
Dip (Bodyweight)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 7
7
Core Work
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Box Squat
3
4-6 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
5
Core Work
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2-3 reps
RPE 6
2
Bench Press (Barbell)
8
2-3 reps
60%
3
Kettlebell Swing
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Plyometric Push Ups
3
6-8 reps
-
6
Kettlebell Drop Lunge
3
8-10 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Zercher Box Squat
3 Sets
4-6 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
5-7 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@8
5
Core Work
3 Sets
0.5 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
3
Overhead Press (Barbell)
8 Sets
2 Reps
@8.5
4
Pendlay Row
3 Sets
4-6 Reps
@8
5
Dip (Bodyweight)
3 Sets
8-10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@7
7
Core Work
3 Sets
0.5 mins
@8
Day 3
1
Box Squat (Barbell)
8 Sets
2-3 Reps
@6
2
Bench Press (Barbell)
8 Sets
2-3 Reps
60%
3
Kettlebell Swing
3 Sets
12-15 Reps
-
4
Overhead Press (Barbell)
3 Sets
6 Reps
@8
5
Plyometric Push Ups
3 Sets
6-8 Reps
-
6
Kettlebell Drop Lunge
3 Sets
8-10 Reps
-