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Conjugate Base

by Mason Mccrary
5 athletes joined

Program Description

This program is for people who want to give a bad conjugate program a go. It is bench and deadlift focused. Change exercises to fit your needs.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 01:34
  • Last Edited
    Jun 18, 2025 11:39

Summary

Unlock your strength potential with the **Conjugate Base** program, a comprehensive 9-week training plan designed for serious lifters. Committing to four days a week, you'll engage in a dynamic mix of barbell and bodyweight exercises, including deadlifts, front squats, and kettlebell swings, all tailored to build power and muscle. This program emphasizes progressive overload and varied intensity, ensuring you stay challenged and motivated throughout your journey. Get ready to transform your physique and elevate your performance!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Good Morning
1
5 reps
RPE 9.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
4
12 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1 reps
RPE 9.5
2
SSB Good Morning
3
5 reps
RPE 8
3
Squat (Barbell)
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
5
Kettlebell Swing
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
5 reps
RPE 7
4
Squat (Barbell)
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1 reps
RPE 9.5
2
Stiff Leg Deadlift
5
8 reps
RPE 7
3
Squat (Barbell)
4
15 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Good Morning
1
3 reps
RPE 9.5
2
Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1 reps
RPE 9.5
2
Deadlift (Deficit)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
SSB Good Morning
4
5 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Good Morning
1
5 reps
RPE 9.5
2
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
3
Squat (Barbell)
4
AMRAP
RPE 8
4
Kettlebell Swing
5
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Barbell Row
4
6 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
Hammer Curl
5
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 9.5
2
Skull Crusher
4
8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Williams Extensions
3
10 reps
RPE 7
5
Dumbbell Row
4
10 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Hammer Curl
4
12 reps
RPE 7
5
Williams Extensions
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Williams Extensions
4
12 reps
RPE 7
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
Hammer Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Chin-Up (Bodyweight)
3
10 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Williams Extensions
4
10 reps
RPE 7
4
Hammer Curl
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
4
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Hammer Curl
3
12 reps
RPE 7
5
Williams Extensions
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Williams Extensions
4
12 reps
RPE 7
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
Hammer Curl
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
5
2 reps
65%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Kettlebell Swing
4
15 reps
RPE 7
4
Back Extension (Weighted)
5
15 reps
RPE 7
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
4
2 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Back Extension (Weighted)
4
20 reps
RPE 7
4
Kettlebell Swing
5
20 reps
RPE 7
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
3
2 reps
75%
2
Back Extension (Weighted)
5
20 reps
RPE 7
3
Kettlebell Swing
4
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
5
2 reps
65%
2
Leg Curl
4
10 reps
RPE 7
3
Back Extension (Weighted)
4
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
4
2 reps
70%
2
SSB Good Morning
4
8 reps
RPE 7
3
Back Extension (Weighted)
5
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
3
2 reps
75%
2
Squat (Barbell)
4
15 reps
RPE 7
3
Back Extension (Weighted)
4
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
5
2 reps
65%
2
Leg Curl
4
12 reps
RPE 7
3
Back Extension (Weighted)
5
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
4
2 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlifts
3
2 reps
75%
2
Back Extension (Weighted)
4
20 reps
RPE 7
3
Kettlebell Swing
4
20 reps
RPE 7
4
Abs Crunch (Bodyweight)
5
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Pendlay Row
5
5 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
5
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
5
8 reps
RPE 7
3
Barbell Row
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
JM Press
4
8 reps
RPE 7
3
Pendlay Row
3
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
5
Dumbbell Row
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Williams Extensions
3
12 reps
RPE 7
5
Hammer Curl
2
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
5
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Williams Extensions
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
70%
2
JM Press
4
8 reps
RPE 7
3
Pendlay Row
4
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
5
10 reps
RPE 7
4
Dumbbell Row
3
8 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
80%
2
JM Press
4
5 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Williams Extensions
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
3 Reps
@9.5
2
Front Squat (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Leg Raise (Captain's Chair)
5 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
7
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7
Day 3
1
Speed Deadlifts
5 Sets
2 Reps
65%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
3
Kettlebell Swing
4 Sets
15 Reps
@7
4
Back Extension (Weighted)
5 Sets
15 Reps
@7
5
Abs Crunch (Bodyweight)
5 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@9.5
2
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
3
Barbell Row
4 Sets
6 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@7
5
Hammer Curl
5 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7