„Elite FTS“ Conjugate

by Elias M.

9 athletes joined

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 05, 2024 07:39

Last Edited

Jul 22, 2024 12:58

Day 1

Bench Press (Barbell)

1 Set

3 Reps

@10

Floor Press (Dumbbell)

3 Sets

8 Reps

@7-8

Single Arm Row (Dumbbell)

4 Sets

10 Reps

Tricep Pushdown (Cable)

3 Sets

25 Reps

Bicep Curl (Dumbbell)

3 Sets

15 Reps

Day 2

Box Jump

6 Sets

4 Reps

75%

Sumo Deadlift (Barbell)

1 Set

5 Reps

Box Squat (Barbell)

3 Sets

8 Reps

Pull Through (Cable)

3 Sets

10 Reps

Hanging Leg Raise

3 Sets

10 Reps

Day 3

Lateral Med Ball Throw

3 Sets

5 Reps

Overhead Press (Barbell)

1 Set

5 Reps

80%

Bench Press (Close Grip)

3 Sets

8 Reps

Chin-Up (Bodyweight)

4 Sets

AMRAP

Seated Wide-Grip Row (Cable)

3 Sets

10 Reps

Day 4

Squat (Barbell)

1 Set

3 Reps

@10

Front Squat (Barbell)

3 Sets

8 Reps

Glute-Ham Raise

3 Sets

8 Reps

Decline Crunch (Weighted)

4 Sets

10 Reps