logo
Conjugate for the men
by Broc D.
11 athletes joined
Program Description
To empower you to become the best version of yourself, both inside and outside the gym! Whether you are a seasoned athlete looking to take your performance to the next level or a beginner taking the first steps on your fitness journey this program is for you.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Athletics, Powerlifting, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Mar 23, 2024 04:48
Last Edited
Jun 02, 2024 03:37
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
65%
75%
80%
90%
95%
100%
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@9.5
3
Skull Crusher
4 Sets
12 Reps
@8.5
4
Chin-Up (Bodyweight)
4 Sets
12 Reps
@10
5
Face Pull
4 Sets
25 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@10
7
Plank
4 Sets
1 mins
8
2km Row
1 Set
7 mins
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
65%
75%
85%
90%
95%
100%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
3
Box Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@9
5
Reverse Hyperextension
5 Sets
20 Reps
50%
6
Hollow Hold
3 Sets
1 mins
@8
Day 3
1
Jump Rope
1 Set
5 mins
@6
2
500m Row
1 Set
10 mins
@8.5
3
Band Pull Apart
1 Set
100 Reps
@8
4
Pull Through (Cable)
1 Set
100 Reps
@8
5
Sissy Squat
1 Set
100 Reps
@9.5
6
Hamstring Curl
1 Set
100 Reps
@8
7
Single Arm Overhead Tricep Extension
1 Set
100 Reps
@8
8
Side Bend (Dumbbell)
2 Sets
50 Reps
@7.5
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
50%
2
Incline Bench Press (Dumbbell)
4 Sets
20 Reps
@7.5
3
Rolling Tricep Extension (Dumbbell)
4 Sets
20 Reps
@7
4
Chest Supported Row (Dumbbell)
4 Sets
20 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
8
Kettlebell Halo
4 Sets
8 Reps
@6
Day 5
1
Box Squat (Barbell)
5 Sets
5 Reps
50%
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@7.5
3
Box Jump
4 Sets
10 Reps
@6.5
4
Lying Leg Curl
4 Sets
20 Reps
@7.5
5
Reverse Hyperextension
4 Sets
30 Reps
75%
6
Calf Raise (Bodyweight)
1 Set
100 Reps
@9
7
Bear Crawl
4 Sets
24 Reps
@8
Day 6
1
Sprint
1 Set
20 mins
@10
Day 1
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@10
3
Skull Crusher
4 Sets
10 Reps
@9.5
4
Wide Grip Pull-Up
4 Sets
10 Reps
@9.5
5
Face Pull
4 Sets
25 Reps
@8
6
Hammer Curl
4 Sets
10 Reps
@7.5
7
Side Bend (Dumbbell)
1 Set
100 Reps
@8
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Squat (Paused)
4 Sets
8 Reps
@9.5
3
Forward Jump
4 Sets
10 Reps
@6.5
4
Nordic Curl
4 Sets
10 Reps
@10
5
Reverse Hyperextension
5 Sets
25 Reps
50%
6
Seated Calf Raise
3 Sets
20 Reps
@8
7
Reverse Plank
4 Sets
1 mins
@8.5
Day 3
1
Jump Rope
1 Set
5 mins
@6
2
500m Row
1 Set
10 mins
@8.5
3
Band Pull Apart
1 Set
100 Reps
@8
4
Pull Through (Cable)
1 Set
100 Reps
@8
5
Sissy Squat
1 Set
100 Reps
@9.5
6
Hamstring Curl
1 Set
100 Reps
@8
7
Single Arm Overhead Tricep Extension
1 Set
100 Reps
@8
8
Side Bend (Dumbbell)
2 Sets
50 Reps
@7.5
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
55%
2
Floor Press (Dumbbell)
4 Sets
15 Reps
@7
3
Tricep Kickback
4 Sets
15 Reps
@7
4
Lat Pulldown
4 Sets
20 Reps
@8
5
Shrug (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Dumbbell Curl
4 Sets
10 Reps
@7.5
7
Leg Pull-In
4 Sets
15 Reps
@6.5
Day 5
1
Box Squat (Barbell)
5 Sets
5 Reps
55%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Box Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hyperextension
5 Sets
20 Reps
@8
6
Prowler Push
5 Sets
1 Reps
@8.5
7
Bear Crawl
3 Sets
24 Reps
@8
Day 6
1
Sprint
1 Set
20 mins
@10
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Arnold Press
4 Sets
8 Reps
@10
3
JM Press
4 Sets
12 Reps
@9.5
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@9.5
5
Face Pull
4 Sets
25 Reps
@7
6
Reverse Bicep Curl (Dumbbell)
4 Sets
8 Reps
@10
7
Side Plank
6 Sets
1 mins
@8
8
500m Row
1 Set
AMRAP
@10
Day 2
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Rack Pull (Barbell)
4 Sets
8 Reps
@9.5
3
Lateral Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
4 Sets
8 Reps
@8
5
Reverse Hyperextension
4 Sets
40 Reps
30%
6
Pallof Press
4 Sets
20 Reps
@6.5
Day 3
1
Jump Rope
1 Set
5 mins
@6
2
500m Row
1 Set
10 mins
@8.5
3
Band Pull Apart
1 Set
100 Reps
@8
4
Pull Through (Cable)
1 Set
100 Reps
@8
5
Sissy Squat
1 Set
100 Reps
@9.5
6
Hamstring Curl
1 Set
100 Reps
@8
7
Single Arm Overhead Tricep Extension
1 Set
100 Reps
@8
8
Side Bend (Dumbbell)
2 Sets
50 Reps
@7.5
Day 6
1
Sprint
1 Set
20 mins
@10
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
60%
2
Floor Press (Dumbbell)
4 Sets
15 Reps
@7
3
Tricep Kickback
4 Sets
15 Reps
@7
4
Lat Pulldown
4 Sets
20 Reps
@8
5
Shrug (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Dumbbell Curl
4 Sets
10 Reps
@7.5
7
Leg Pull-In
4 Sets
15 Reps
@6.5
Day 5
1
Box Squat (Barbell)
5 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Box Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hyperextension
5 Sets
20 Reps
@8
6
Prowler Push
5 Sets
1 Reps
@8.5
7
Bear Crawl
3 Sets
24 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@9.5
3
JM Press
4 Sets
12 Reps
@9.5
4
Lat Pulldown (Neutral Grip)
5 Sets
8 Reps
@10
5
Face Pull
4 Sets
25 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Ab Wheel
4 Sets
8 Reps
@10
Day 2
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Good Morning
4 Sets
12 Reps
@8
3
Vertical Jump
4 Sets
10 Reps
@6
4
Nordic Curl
4 Sets
8 Reps
@10
5
Reverse Hyperextension
4 Sets
40 Reps
30%
6
Decline Crunch (Weighted)
4 Sets
8 Reps
@8
Day 3
1
Jump Rope
1 Set
5 mins
@6
2
500m Row
1 Set
10 mins
@8.5
3
Band Pull Apart
1 Set
100 Reps
@8
4
Pull Through (Cable)
1 Set
100 Reps
@8
5
Sissy Squat
1 Set
100 Reps
@9.5
6
Hamstring Curl
1 Set
100 Reps
@8
7
Single Arm Overhead Tricep Extension
1 Set
100 Reps
@8
8
Side Bend (Dumbbell)
2 Sets
50 Reps
@7.5
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
50%
2
Incline Bench Press (Dumbbell)
4 Sets
20 Reps
@7.5
3
Rolling Tricep Extension (Dumbbell)
4 Sets
20 Reps
@7
4
Chest Supported Row (Dumbbell)
4 Sets
20 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
8
Kettlebell Halo
4 Sets
8 Reps
@6
Day 5
1
Box Squat (Barbell)
5 Sets
5 Reps
50%
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@7.5
3
Box Jump
4 Sets
10 Reps
@6.5
4
Lying Leg Curl
4 Sets
20 Reps
@7.5
5
Reverse Hyperextension
4 Sets
30 Reps
75%
6
Calf Raise (Bodyweight)
1 Set
100 Reps
@9
7
Bear Crawl
4 Sets
24 Reps
@8
Day 6
1
Sprint
1 Set
20 mins
@10
Day 1
1
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
JM Press
4 Sets
12 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@10
5
Face Pull
5 Sets
25 Reps
@8
6
Spider Curl
3 Sets
10 Reps
@8.5
7
Pallof Press
3 Sets
30 Reps
@8
Day 2
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Split Squat (Barbell)
4 Sets
8 Reps
@10
3
Lateral Box Jump
4 Sets
10 Reps
@7
4
Hamstring Curl
5 Sets
12 Reps
@10
5
Reverse Hyperextension
5 Sets
20 Reps
50%
6
Decline Crunch (Weighted)
4 Sets
8 Reps
@8
7
Standing Calf Raise
3 Sets
25 Reps
@8.5
Day 3
1
Jump Rope
1 Set
5 mins
@6
2
500m Row
1 Set
10 mins
@8.5
3
Band Pull Apart
1 Set
100 Reps
@8
4
Pull Through (Cable)
1 Set
100 Reps
@8
5
Sissy Squat
1 Set
100 Reps
@9.5
6
Hamstring Curl
1 Set
100 Reps
@8
7
Single Arm Overhead Tricep Extension
1 Set
100 Reps
@8
8
Side Bend (Dumbbell)
2 Sets
50 Reps
@7.5
Day 6
1
Sprint
1 Set
20 mins
@10
Day 5
1
Box Squat (Barbell)
5 Sets
5 Reps
55%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Box Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hyperextension
5 Sets
20 Reps
@8
6
Prowler Push
5 Sets
1 Reps
@8.5
7
Bear Crawl
3 Sets
24 Reps
@8
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
55%
2
Floor Press (Dumbbell)
4 Sets
15 Reps
@7
3
Tricep Kickback
4 Sets
15 Reps
@7
4
Lat Pulldown
4 Sets
20 Reps
@8
5
Shrug (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Dumbbell Curl
4 Sets
10 Reps
@7.5
7
Leg Pull-In
4 Sets
15 Reps
@6.5
Day 1
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Push Press (Barbell)
4 Sets
8 Reps
@10
3
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@8
4
T-Bar Row
5 Sets
12 Reps
@10
5
Shrug (Dumbbell)
3 Sets
10 Reps
@8
6
Lying Rear Lateral Raise
3 Sets
12 Reps
@7.5
7
Incline Curl (Dumbbell)
4 Sets
8 Reps
@9.5
8
Plank
3 Sets
2 mins
@10
Day 2
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
90%
95%
100%
2
Single Leg Romanian Deadlift
4 Sets
10 Reps
@8
3
Split Squat Jump
4 Sets
8 Reps
@7.5
4
Nordic Curl
4 Sets
12 Reps
@8
5
Sissy Squat
2 Sets
25 Reps
@7
6
Seated Calf Raise
3 Sets
30 Reps
@8.5
7
Reverse Hyperextension
5 Sets
25 Reps
50%
8
Pallof Press
3 Sets
30 Reps
@8
Day 3
1
Jump Rope
1 Set
5 mins
@6
2
500m Row
1 Set
10 mins
@8.5
3
Band Pull Apart
1 Set
100 Reps
@8
4
Pull Through (Cable)
1 Set
100 Reps
@8
5
Sissy Squat
1 Set
100 Reps
@9.5
6
Hamstring Curl
1 Set
100 Reps
@8
7
Single Arm Overhead Tricep Extension
1 Set
100 Reps
@8
8
Side Bend (Dumbbell)
2 Sets
50 Reps
@7.5
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
60%
2
Floor Press (Dumbbell)
4 Sets
15 Reps
@7
3
Tricep Kickback
4 Sets
15 Reps
@7
4
Lat Pulldown
4 Sets
20 Reps
@8
5
Shrug (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Dumbbell Curl
4 Sets
10 Reps
@7.5
7
Leg Pull-In
4 Sets
15 Reps
@6.5
Day 5
1
Box Squat (Barbell)
5 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Box Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hyperextension
5 Sets
20 Reps
@8
6
Prowler Push
5 Sets
1 Reps
@8.5
7
Bear Crawl
3 Sets
24 Reps
@8
Day 6
1
Sprint
1 Set
20 mins
@10