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„Elite FTS“ Conjugate
by Elias M.
Program Description
This is a App Version of a Elite fts Conjugate Programme from 2018 i found on the Internet. The purpose of this Programme is to make you stronger in the Bench,Deadlift and Squat. I tried to make it as close to the Template i found online. Accessoire Rpe is adjusted to Rep count and Instruction on the Template such as „moderate“ or „moderatley Heavy“. I am Not affiliated in any way, shape or Form With elitefts and all Information used is available for free from Official Websites.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 06, 2024 09:26
Last Edited
May 08, 2024 02:10
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
@10
2
Floor Press (Dumbbell)
3 Sets
8 Reps
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Sumo Deadlift (Barbell)
1 Set
5 Reps
@7
3
Box Squat (Barbell)
3 Sets
8 Reps
@7
4
Pull Through (Cable)
3 Sets
10 Reps
5
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw
3 Sets
5 Reps
2
Overhead Press (Barbell)
1 Set
5 Reps
80%
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
3 Reps
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Glute-Ham Raise
3 Sets
8 Reps
4
Decline Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
1 Reps
@10
2
Floor Press (Dumbbell)
3 Sets
8 Reps
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Sumo Deadlift (Barbell)
1 Set
5 Reps
@7
3
Box Squat (Barbell)
3 Sets
8 Reps
@7
4
Pull Through (Cable)
3 Sets
10 Reps
5
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw
3 Sets
5 Reps
2
Overhead Press (Barbell)
1 Set
5 Reps
80%
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
3 Sets
1 Reps
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Glute-Ham Raise
3 Sets
8 Reps
4
Decline Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Floor Press (Dumbbell)
3 Sets
8 Reps
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Sumo Deadlift (Barbell)
1 Set
5 Reps
3
Box Squat (Barbell)
3 Sets
8 Reps
@7
4
Pull Through (Cable)
3 Sets
10 Reps
5
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw
3 Sets
5 Reps
2
Overhead Press (Barbell)
1 Set
5 Reps
80%
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Glute-Ham Raise
3 Sets
8 Reps
4
Decline Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Spoto Press
1 Set
1 Reps
@10
2
Floor Press (Dumbbell)
3 Sets
8 Reps
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Sumo Deadlift (Barbell)
1 Set
5 Reps
@7
3
Box Squat (Barbell)
3 Sets
8 Reps
@7
4
Pull Through (Cable)
3 Sets
10 Reps
5
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw
3 Sets
5 Reps
2
Overhead Press (Barbell)
1 Set
5 Reps
@10
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Low Bar)
1 Set
3 Reps
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Glute-Ham Raise
3 Sets
8 Reps
4
Decline Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
3 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Meadow Row
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Rack Pull (Barbell)
1 Set
5 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
10 Reps
5
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
5 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
3 Reps
80%
2
Leg Press
3 Sets
8 Reps
3
Glute-Ham Raise
3 Sets
8 Reps
4
Decline Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Meadow Row
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Deadlift (Barbell)
1 Set
3 Reps
@10
3
Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4
Hyperextension
3 Sets
10 Reps
5
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
5 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
3 Sets
1 Reps
@10
2
Leg Press
3 Sets
8 Reps
3
Glute-Ham Raise
3 Sets
8 Reps
4
Decline Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Meadow Row
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Rack Pull (Barbell)
1 Set
5 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
10 Reps
5
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
5 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Low Bar)
1 Set
3 Reps
@10
2
Leg Press
3 Sets
8 Reps
3
Glute-Ham Raise
3 Sets
8 Reps
4
Decline Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Meadow Row
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Deadlift (Barbell)
1 Set
5 Reps
80%
3
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
10 Reps
5
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Lateral Med Ball Throw
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
3 Reps
90%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
3 Reps
@10
2
Leg Press
3 Sets
8 Reps
3
Glute-Ham Raise
3 Sets
8 Reps
4
Decline Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Spoto Press
1 Set
1 Reps
@10
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
5
Bicep Curl (Cable)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Deadlift (Deficit)
1 Set
5 Reps
80%
3
Good Morning
3 Sets
8 Reps
4
Pull Through (Cable)
3 Sets
10 Reps
5
Hanging Leg Raise
1 Set
AMRAP
Day 3
1
Lateral Med Ball Throw
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
5 Reps
85%
3
Floor Press (Dumbbell)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
3
Glute-Ham Raise
3 Sets
8 Reps
4
Abs Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
3 Reps
@10
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
5
Bicep Curl (Cable)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Deadlift (Deficit)
1 Set
5 Reps
80%
3
Good Morning
3 Sets
8 Reps
4
Pull Through (Cable)
3 Sets
10 Reps
5
Hanging Leg Raise
1 Set
AMRAP
Day 3
1
Lateral Med Ball Throw
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
5 Reps
85%
3
Floor Press (Dumbbell)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
3 Reps
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
3
Glute-Ham Raise
3 Sets
8 Reps
4
Abs Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
@10
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
5
Bicep Curl (Cable)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Deadlift (Deficit)
1 Set
3 Reps
80%
3
Good Morning
3 Sets
8 Reps
4
Pull Through (Cable)
3 Sets
10 Reps
5
Hanging Leg Raise
1 Set
AMRAP
Day 3
1
Lateral Med Ball Throw
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
5 Reps
85%
3
Floor Press (Dumbbell)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
3
Glute-Ham Raise
3 Sets
8 Reps
4
Abs Crunch (Weighted)
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
25 Reps
5
Bicep Curl (Cable)
3 Sets
15 Reps
Day 2
1
Box Jump
6 Sets
4 Reps
75%
2
Deadlift (Barbell)
1 Set
3 Reps
@10
3
Good Morning
3 Sets
8 Reps
4
Pull Through (Cable)
3 Sets
10 Reps
5
Hanging Leg Raise
1 Set
AMRAP
Day 3
1
Lateral Med Ball Throw
6 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
3 Reps
@10
3
Floor Press (Dumbbell)
3 Sets
8 Reps
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
1 Reps
@8.5
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
3
Glute-Ham Raise
3 Sets
8 Reps
4
Abs Crunch (Weighted)
4 Sets
10 Reps