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BoostcampPNG

Conjugate first 4 week (1)

by Jarno R.
1 athletes joined

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
    Feb 28, 2025 07:22

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.
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.9%
Quadriceps
14.7%
Chest
11.9%
Triceps
10.5%
Abs
8.6%
Hamstrings
8.4%
Front Delts
8.2%
Lower Back
7%
Middle Delts
4.1%
Upper Back
3.3%
Lats
2.6%
Rear Delts
2.3%
Biceps
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
5
5 reps
RPE 8
3
Reverse Hyperextension
5
10 reps
-
4
Sit Up
6
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
5
5 reps
RPE 8
3
Reverse Hyperextension
5
10 reps
-
4
Sit Up
6
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Hip Thrust (Barbell)
5
5 reps
RPE 8
3
Reverse Hyperextension
5
10 reps
-
4
Sit Up
6
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 reps
RPE 8
2
Reverse Hyperextension
2
20 reps
-
3
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
2
Legs Up Bench Press (Barbell)
3
6 reps
70%
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Band Pull Apart
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
2
Legs Up Bench Press (Barbell)
3
6 reps
70%
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Band Pull Apart
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
-
2
Legs Up Bench Press (Barbell)
3
6 reps
70%
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Band Pull Apart
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
10 reps
70%
2
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
30 reps
-
4
Band Pull Apart
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
70%
2
Deadlift (Barbell)
5
3 reps
60%
3
Front Squat (Barbell)
4
3 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
72%
2
Deadlift (Barbell)
5
3 reps
63%
3
Front Squat (Barbell)
4
3 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
75%
2
Deadlift (Barbell)
5
3 reps
65%
3
Front Squat (Barbell)
4
3 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
2 reps
60%
2
Deadlift (Barbell)
5
1 reps
60%
3
Front Squat (Barbell)
1
10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 7.5
5
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
50%
2
Incline Bench Press (Dumbbell)
1
3
6 reps
6 reps
RPE 8
-
3
Seated Wide-Grip Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
50%
2
Incline Bench Press (Dumbbell)
1
3
6 reps
6 reps
RPE 8
-
3
Seated Wide-Grip Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
50%
2
Incline Bench Press (Dumbbell)
1
3
6 reps
6 reps
RPE 8
-
3
Seated Wide-Grip Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
50%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
1
15 reps
RPE 6.5
4
Overhead Press (Barbell)
1
15 reps
RPE 7.5
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