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Conjugate v.1

by justinmize18
2 athletes joined

Program Description

Begginer program for conjugate style training. General physical preparedness work not included, but should be done on rest days.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 06:57
  • Last Edited
    Jun 18, 2025 11:17

Summary

Unleash your strength with the Conjugate v.1 program, a dynamic 4-week training regimen designed for serious lifters. This 4-day weekly plan alternates between max effort and dynamic effort sessions, focusing on both upper and lower body lifts to enhance power and explosiveness. You'll tackle a variety of barbell and machine exercises, including front squats, bench presses, and deadlifts, tailored to push your limits and build muscle. Get ready to transform your training and elevate your performance!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Snatch Deadlift
3
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Standing Calf Raise
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Standing Calf Raise
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Standing Calf Raise
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Box Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Standing Calf Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-15 reps
RPE 8
4
Face Pull
3
8-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-15 reps
RPE 8
4
Face Pull
3
8-15 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Bench Press (Dumbbell)
4
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8-15 reps
RPE 8
4
Face Pull
3
8-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
RPE 9-10
RPE 7-8
2
Decline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8-15 reps
RPE 8
4
Face Pull
3
8-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
3
5 reps
70%
3
Belt Squat
2
10-15 reps
RPE 8-10
4
Glute-Ham Raise
3
AMRAP
RPE 8-10
5
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Deadlift (Barbell)
4
4 reps
75%
3
Belt Squat
3
10-15 reps
RPE 8-10
4
Glute-Ham Raise
3
AMRAP
RPE 8-10
5
Sit Up
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Deadlift (Barbell)
5
3 reps
80%
3
Belt Squat
3
10-15 reps
RPE 8-10
4
Glute-Ham Raise
3
AMRAP
RPE 8-10
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
85%
2
Deadlift (Barbell)
6
2 reps
85%
3
Belt Squat
3
10-15 reps
RPE 8-10
4
Glute-Ham Raise
3
AMRAP
RPE 8-10
5
Plank
4
1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Pull-Up (Bodyweight)
2
RPE 8
4
Dip (Weighted)
2
10-15 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
RPE 8
4
Dip (Weighted)
3
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Push Press (Barbell)
5
3 reps
80%
3
Pull-Up (Bodyweight)
4
RPE 8
4
Dip (Weighted)
4
RPE 8
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
85%
2
Kettlebell Press
4
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Weighted)
5
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
3 Sets
1 Reps
3 Reps
@9-10
@7-8
2
Snatch Deadlift
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Lying Leg Curl
3 Sets
8-12 Reps
@8-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@9-10
Day 2
1
Bench Press (Close Grip)
3 Sets
3 Sets
1 Reps
3 Reps
@9-10
@7-8
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-15 Reps
@8
4
Face Pull
3 Sets
8-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Belt Squat
2 Sets
10-15 Reps
@8-10
4
Glute-Ham Raise
3 Sets
AMRAP
@8-10
5
Hanging Leg Raise
3 Sets
@8
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
5 Reps
70%
3
Pull-Up (Bodyweight)
2 Sets
@8
4
Dip (Weighted)
2 Sets
10-15 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-10