Conjugate for the men
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | 50% |
| 1 | 6 reps | 65% | ||
| 1 | 4 reps | 75% | ||
| 1 | 2 reps | 80% | ||
| 1 | 1 rep | 90% | ||
| 1 | 1 rep | 95% | ||
| 1 | 1 rep | 100% | ||
| 2 | Bench Press (Dumbbell) | 4 | 12 reps | @9.5 |
| 3 | Skull Crusher | 4 | 12 reps | @8.5 |
| 4 | Chin-Up (Bodyweight) | 4 | 12 reps | @10 |
| 5 | Face Pull | 4 | 25 reps | @7 |
| 6 | Hammer Curl | 4 | 12 reps | @10 |
| 7 | Plank | 4 | 1 min | — |
| 8 | 2km Row | 1 | 7 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | 50% |
| 1 | 6 reps | 65% | ||
| 1 | 4 reps | 75% | ||
| 1 | 2 reps | 85% | ||
| 1 | 1 rep | 90% | ||
| 1 | 1 rep | 95% | ||
| 1 | 1 rep | 100% | ||
| 2 | Romanian Deadlift (Barbell) | 4 | 10 reps | @9 |
| 3 | Box Jump | 4 | 10 reps | @6.5 |
| 4 | Reverse Lunge (Dumbbell) | 4 | 12 reps | @9 |
| 5 | Reverse Hyperextension | 5 | 20 reps | 50% |
| 6 | Hollow Hold | 3 | 1 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | @6 |
| 2 | 500m Row | 1 | 10 min | @8.5 |
| 3 | Band Pull Apart | 1 | 100 reps | @8 |
| 4 | Pull Through (Cable) | 1 | 100 reps | @8 |
| 5 | Sissy Squat | 1 | 100 reps | @9.5 |
| 6 | Hamstring Curl | 1 | 100 reps | @8 |
| 7 | Single Arm Overhead Tricep Extension | 1 | 100 reps | @8 |
| 8 | Side Bend (Dumbbell) | 2 | 50 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 9 | 3 reps | 50% |
| 2 | Incline Bench Press (Dumbbell) | 4 | 20 reps | @7.5 |
| 3 | Rolling Tricep Extension (Dumbbell) | 4 | 20 reps | @7 |
| 4 | Chest Supported Row (Dumbbell) | 4 | 20 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps | @6.5 |
| 6 | Shrug (Dumbbell) | 4 | 15 reps | @8 |
| 7 | Bicep Curl (Barbell) | 4 | 12 reps | @6.5 |
| 8 | Kettlebell Halo | 4 | 8 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Box Squat (Barbell) | 5 | 5 reps | 50% |
| 2 | Romanian Deadlift (Barbell) | 4 | 12 reps | @7.5 |
| 3 | Box Jump | 4 | 10 reps | @6.5 |
| 4 | Lying Leg Curl | 4 | 20 reps | @7.5 |
| 5 | Reverse Hyperextension | 4 | 30 reps | 75% |
| 6 | Calf Raise (Bodyweight) | 1 | 100 reps | @9 |
| 7 | Bear Crawl | 4 | 24 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 1 | 20 min | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Conjugate for the men is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Conjugate for the men is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Conjugate for the men is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
