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Conjugate first 4 week (1)
by Jarno R.
Program Description
Powerlifting
Program Overview
Level
Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 20, 2024 05:16
Last Edited
May 07, 2024 10:05
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Week 1
1 / 4 Weeks
Day 1
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8.5
@9
@9.5
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@8
3
Reverse Hyperextension
5 Sets
10 Reps
4
Sit Up
6 Sets
6 Reps
Day 2
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8.5
@9
@9.5
2
Legs Up Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Band Pull Apart
2 Sets
20 Reps
@8
Day 3
1
Box Squat (Barbell)
8 Sets
2 Reps
70%
2
Deadlift (Barbell)
5 Sets
3 Reps
60%
3
Front Squat (Barbell)
4 Sets
3 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
5
Ab Wheel
3 Sets
15 Reps
Day 4
1
Bench Press (Paused)
8 Sets
4 Reps
50%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7
@7.5
@8
@8.5
4
Overhead Press (Barbell)
3 Sets
15 Reps
@7.5
Day 4
1
Bench Press (Paused)
8 Sets
4 Reps
50%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7
@7.5
@8
@8.5
4
Overhead Press (Barbell)
3 Sets
15 Reps
@7.5
Day 1
1
Deadlift (Deficit)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8.5
@9
@9.5
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@8
3
Reverse Hyperextension
5 Sets
10 Reps
4
Sit Up
6 Sets
6 Reps
Day 2
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8.5
@9
@9.5
2
Legs Up Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Band Pull Apart
3 Sets
20 Reps
@8
Day 3
1
Box Squat (Barbell)
8 Sets
2 Reps
72%
2
Deadlift (Barbell)
5 Sets
3 Reps
63%
3
Front Squat (Barbell)
4 Sets
3 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
5
Ab Wheel
3 Sets
15 Reps
Day 4
1
Bench Press (Paused)
8 Sets
4 Reps
50%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7
@7.5
@8
@8.5
4
Overhead Press (Barbell)
3 Sets
15 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@8
3
Reverse Hyperextension
5 Sets
10 Reps
4
Sit Up
6 Sets
6 Reps
Day 2
1
Pin Press Bench (Barbell)
1 Set
2
Legs Up Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Band Pull Apart
2 Sets
20 Reps
@8
Day 3
1
Box Squat (Barbell)
8 Sets
2 Reps
75%
2
Deadlift (Barbell)
5 Sets
3 Reps
65%
3
Front Squat (Barbell)
4 Sets
3 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
5
Ab Wheel
3 Sets
15 Reps
Day 1
1
Hip Thrust (Barbell)
1 Set
15 Reps
@8
2
Reverse Hyperextension
2 Sets
20 Reps
3
Sit Up
2 Sets
10 Reps
Day 2
1
Legs Up Bench Press (Barbell)
1 Set
10 Reps
70%
2
Lying Tricep Extension (Barbell)
1 Set
15 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
30 Reps
4
Band Pull Apart
2 Sets
20 Reps
@8
Day 3
1
Box Squat (Barbell)
6 Sets
2 Reps
60%
2
Deadlift (Barbell)
5 Sets
1 Reps
60%
3
Front Squat (Barbell)
1 Set
10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@7.5
5
Ab Wheel
3 Sets
15 Reps
Day 4
1
Bench Press (Paused)
4 Sets
4 Reps
50%
2
Incline Bench Press (Dumbbell)
1 Set
12 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
15 Reps
@6.5
4
Overhead Press (Barbell)
1 Set
15 Reps
@7.5