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Conjugate Base
by Mason Mccrary
2 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 11, 2024 01:19
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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
Day 2
1
Bench Press (Close Grip)
1 Set
3 Reps
@9.5
2
Skull Crusher
4 Sets
8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Williams Extensions
3 Sets
10 Reps
@7
5
Dumbbell Row
4 Sets
10 Reps
@7
6
Hammer Curl
4 Sets
10 Reps
@7
Day 1
1
SSB Good Morning
1 Set
5 Reps
@9.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
4 Sets
12 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@7
Day 3
1
Speed Deadlifts
4 Sets
2 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Back Extension (Weighted)
4 Sets
20 Reps
@7
4
Kettlebell Swing
5 Sets
20 Reps
@7
5
Abs Crunch (Bodyweight)
5 Sets
20 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Pendlay Row
5 Sets
5 Reps
@8
3
Rolling Tricep Extension (Dumbbell)
5 Sets
8 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
5 Sets
8 Reps
@7
3
Barbell Row
4 Sets
8 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7
Day 3
1
Speed Deadlifts
3 Sets
2 Reps
75%
2
Back Extension (Weighted)
5 Sets
20 Reps
@7
3
Kettlebell Swing
4 Sets
20 Reps
@7
4
Abs Crunch (Bodyweight)
5 Sets
20 Reps
@7
Day 2
1
Floor Press (Barbell)
1 Set
1 Reps
@9.5
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
12 Reps
@7
5
Williams Extensions
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 1
1
Trap Bar Deadlift
1 Set
1 Reps
@9.5
2
SSB Good Morning
3 Sets
5 Reps
@8
3
Squat (Barbell)
4 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@7
5
Kettlebell Swing
4 Sets
15 Reps
@7
Day 1
1
Front Squat (Barbell)
1 Set
3 Reps
@9.5
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Sumo Deadlift (Barbell)
4 Sets
5 Reps
@7
4
Squat (Barbell)
4 Sets
15 Reps
@7
5
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
1 Set
3 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Williams Extensions
4 Sets
12 Reps
@7
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
Hammer Curl
4 Sets
10 Reps
@7
Day 3
1
Speed Deadlifts
5 Sets
2 Reps
65%
2
Leg Curl
4 Sets
10 Reps
@7
3
Back Extension (Weighted)
4 Sets
20 Reps
@7
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
JM Press
4 Sets
8 Reps
@7
3
Pendlay Row
3 Sets
8 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
5
Dumbbell Row
3 Sets
8 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
7
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 1
1
Deadlift (Deficit)
1 Set
1 Reps
@9.5
2
Stiff Leg Deadlift
5 Sets
8 Reps
@7
3
Squat (Barbell)
4 Sets
15 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
@9.5
2
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@7
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Chin-Up (Bodyweight)
3 Sets
10 Reps
@7
6
Hammer Curl
3 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Speed Deadlifts
4 Sets
2 Reps
70%
2
SSB Good Morning
4 Sets
8 Reps
@7
3
Back Extension (Weighted)
5 Sets
20 Reps
@7
4
Abs Crunch (Bodyweight)
5 Sets
20 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Williams Extensions
3 Sets
12 Reps
@7
5
Hammer Curl
2 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 1
1
SSB Good Morning
1 Set
3 Reps
@9.5
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@7
4
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@7
Day 2
1
Bench Press (Close Grip)
1 Set
1 Reps
@9.5
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
4
Barbell Row
4 Sets
8 Reps
@7
5
Dumbbell Row
4 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Speed Deadlifts
3 Sets
2 Reps
75%
2
Squat (Barbell)
4 Sets
15 Reps
@7
3
Back Extension (Weighted)
4 Sets
20 Reps
@7
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
3
Lat Pulldown
5 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
10 Reps
@7
5
Williams Extensions
4 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
7
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
Day 1
1
Zercher Squat (Barbell)
1 Set
1 Reps
@9.5
2
Deadlift (Deficit)
4 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
4
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@7
Day 2
1
Floor Press (Barbell)
1 Set
3 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Williams Extensions
4 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Speed Deadlifts
5 Sets
2 Reps
65%
2
Leg Curl
4 Sets
12 Reps
@7
3
Back Extension (Weighted)
5 Sets
20 Reps
@7
4
Abs Crunch (Bodyweight)
4 Sets
20 Reps
@7
Day 4
1
Bench Press (Close Grip)
5 Sets
5 Reps
70%
2
JM Press
4 Sets
8 Reps
@7
3
Pendlay Row
4 Sets
8 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@9.5
2
Front Squat (Barbell)
3 Sets
5 Reps
@8
3
SSB Good Morning
4 Sets
5 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Reps
@9.5
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
12 Reps
@7
5
Williams Extensions
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Speed Deadlifts
4 Sets
2 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@7
4
Abs Crunch (Bodyweight)
5 Sets
20 Reps
@7
Day 4
1
Bench Press (Close Grip)
5 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Rolling Tricep Extension (Dumbbell)
5 Sets
10 Reps
@7
4
Dumbbell Row
3 Sets
8 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 1
1
SSB Good Morning
1 Set
5 Reps
@9.5
2
Sumo Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Squat (Barbell)
4 Sets
AMRAP
@8
4
Kettlebell Swing
5 Sets
20 Reps
@7
5
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@9.5
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Williams Extensions
4 Sets
12 Reps
@7
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
Hammer Curl
4 Sets
10 Reps
@7
Day 3
1
Speed Deadlifts
3 Sets
2 Reps
75%
2
Back Extension (Weighted)
4 Sets
20 Reps
@7
3
Kettlebell Swing
4 Sets
20 Reps
@7
4
Abs Crunch (Bodyweight)
5 Sets
20 Reps
@7
Day 4
1
Bench Press (Close Grip)
5 Sets
5 Reps
80%
2
JM Press
4 Sets
5 Reps
@8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Williams Extensions
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7