Conjugate first 4 week (1) | Workout Programs | Boostcamp App |

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

down_app

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