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BoostcampPNG

Conjugate Bench press part 2

by Jarno R.

Program Description

Last 4 weeks is peaking

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 25, 2024 04:28
  • Last Edited
    Aug 18, 2024 12:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Larsen Press (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Seal Row
6
6 reps
RPE 7
4
Pec Fly (Dumbbell)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6 reps
RPE 10
2
Larsen Press (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Seal Row
6
6 reps
RPE 7
4
Pec Fly (Dumbbell)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Larsen Press (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Seal Row
6
6 reps
RPE 7
4
Pec Fly (Dumbbell)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
2
10 reps
RPE 7
3
Pec Fly (Dumbbell)
1
15 reps
RPE 7
4
Shrug (Dumbbell)
1
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
85%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
4
6 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
70%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
4
6 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
2 reps
1 reps
85%
92%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
4
6 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Deadlift (Barbell)
3
3 reps
60%
3
Reverse Hyperextension
1
AMRAP
RPE 9.5
4
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9.5
2
Zercher Squat (Barbell)
4
6 reps
RPE 8
3
Leg Press
2
15 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Side Crunch (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Zercher Squat (Barbell)
4
6 reps
RPE 8
3
Leg Press
2
15 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Side Crunch (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9.5
2
Zercher Squat (Barbell)
4
6 reps
RPE 8
3
Leg Press
2
15 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Side Crunch (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
10 reps
RPE 8
2
Leg Press
1
15 reps
RPE 8
3
Back Extension (Weighted)
1
20 reps
RPE 7.5
4
Side Crunch (Cable)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Squat (Barbell)
5
5 reps
60%
3
Single Leg Hip Thrust
2
8 reps
RPE 9
4
Sit Up
2
8 reps
RPE 8
5
Pallof Press
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
2 reps
RPE 7.5
2
Squat (Barbell)
5
5 reps
63%
3
Single Leg Hip Thrust
2
8 reps
RPE 9
4
Sit Up
2
8 reps
RPE 8
5
Pallof Press
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Squat (Barbell)
5
5 reps
66%
3
Single Leg Hip Thrust
2
8 reps
RPE 9
4
Sit Up
2
8 reps
RPE 8
5
Pallof Press
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Wide Grip Lat Pulldown
2
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
70%
2
Incline Bench Press (Dumbbell)
2
20 reps
RPE 7
3
Band Pull Apart
2
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
73%
2
Incline Bench Press (Dumbbell)
2
20 reps
RPE 7
3
Band Pull Apart
2
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
76%
2
Incline Bench Press (Dumbbell)
2
20 reps
RPE 7
3
Band Pull Apart
2
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
90%
2
Incline Bench Press (Dumbbell)
1
20 reps
RPE 7
3
Band Pull Apart
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
15 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
75%
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
50%
2
Bench Press (Paused)
3
1 reps
50%
3
Deadlift (Barbell)
3
1 reps
50%
Week 1
1 / 8 Weeks
Day 1
1
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
@7
@8
@9
@10
2
Larsen Press (Barbell)
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
3
Seal Row
6 Sets
6 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8.5
@9.5
2
Zercher Squat (Barbell)
4 Sets
6 Reps
@8
3
Leg Press
2 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
5
Side Crunch (Cable)
2 Sets
20 Reps
-
Day 3
1
Bench Press (Paused)
4 Sets
3 Reps
70%
2
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@7
3
Band Pull Apart
2 Sets
AMRAP
@8
4
Lat Pulldown (Single Arm)
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@6
@7
@8
@8.5
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8
6
Bicep Curl (Cable)
2 Sets
20 Reps
@8