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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.
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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