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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
May 07, 2024 10:19
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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
Day 1
1
Bench Press (Dumbbell)
1 Set
6 Reps
@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
Deadlift (Deficit)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
@7
@8
@9
@10
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
73%
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
Day 1
1
Floor Press (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
76%
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
Day 1
1
Larsen Press (Barbell)
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Seal Row
2 Sets
10 Reps
@7
3
Pec Fly (Dumbbell)
1 Set
15 Reps
@7
4
Shrug (Dumbbell)
1 Set
15 Reps
@7
Day 2
1
Zercher Squat (Barbell)
2 Sets
10 Reps
@8
2
Leg Press
1 Set
15 Reps
@8
3
Back Extension (Weighted)
1 Set
20 Reps
@7.5
4
Side Crunch (Cable)
1 Set
20 Reps
Day 3
1
Bench Press (Paused)
5 Sets
1 Reps
90%
2
Incline Bench Press (Dumbbell)
1 Set
20 Reps
@7
3
Band Pull Apart
1 Set
AMRAP
@8
4
Lat Pulldown (Single Arm)
1 Set
15 Reps
@6
5
Lying Tricep Extension (Barbell)
1 Set
20 Reps
@8
Day 1
1
Bench Press (Paused)
4 Sets
3 Reps
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
3
Lat Pulldown
4 Sets
6 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
Single Leg Hip Thrust
2 Sets
8 Reps
@9
4
Sit Up
2 Sets
8 Reps
@8
5
Pallof Press
3 Sets
8-15 Reps
@8
Day 3
1
Bench Press (Close Grip)
5 Sets
4 Reps
75%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@7
Day 1
1
Bench Press (Paused)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
3
Lat Pulldown
4 Sets
6 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 2
1
Sumo Deadlift (Barbell)
6 Sets
2 Reps
@7.5
2
Squat (Barbell)
5 Sets
5 Reps
63%
3
Single Leg Hip Thrust
2 Sets
8 Reps
@9
4
Sit Up
2 Sets
8 Reps
@8
5
Pallof Press
3 Sets
8-15 Reps
@8
Day 3
1
Bench Press (Close Grip)
5 Sets
4 Reps
80%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@7
Day 1
1
Bench Press (Paused)
3 Sets
2 Sets
2 Reps
1 Reps
85%
92%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
3
Lat Pulldown
4 Sets
6 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
70%
2
Squat (Barbell)
5 Sets
5 Reps
66%
3
Single Leg Hip Thrust
2 Sets
8 Reps
@9
4
Sit Up
2 Sets
8 Reps
@8
5
Pallof Press
3 Sets
8-15 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
4 Reps
70%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
60%
2
Deadlift (Barbell)
3 Sets
3 Reps
60%
3
Reverse Hyperextension
1 Set
AMRAP
@9.5
4
Ab Wheel
1 Set
AMRAP
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
60%
2
Wide Grip Lat Pulldown
2 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
1 Reps
50%
2
Bench Press (Paused)
3 Sets
1 Reps
50%
3
Deadlift (Barbell)
3 Sets
1 Reps
50%