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Conjugate Base
by Mason Mccrary
3 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
Jul 10, 2024 09:20
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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