5.0
(1 rating)
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
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 05, 2024 07:39
- Last EditedSep 01, 2025 09:10
Summary
Unlock your strength potential with the "Elite FTS" Conjugate program, a comprehensive 12-week training plan designed for serious lifters. Comprising four intense sessions per week, this program utilizes a dynamic blend of exercises, including paused bench presses and meadow rows, to enhance both power and hypertrophy. Each workout is meticulously structured to push your limits while ensuring balanced muscle development. Get ready to elevate your performance and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Glutes
13.4%
Abs
10.3%
Upper Back
9.8%
Lats
8.8%
Hamstrings
8.3%
Triceps
7.2%
Chest
6.6%
Biceps
6%
Other
5.5%
Front Delts
4.5%
Lower Back
3.2%
Middle Delts
0.9%
Adductors
0.7%
Forearms
0.5%
Abductors
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Floor Press (Dumbbell)
3
8 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 10
2
Floor Press (Dumbbell)
3
8 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Floor Press (Dumbbell)
3
8 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1 reps
RPE 10
2
Floor Press (Dumbbell)
3
8 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
-
3
Meadow Row
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
-
5
Preacher Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
-
3
Meadow Row
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
-
5
Preacher Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
-
3
Meadow Row
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
-
5
Preacher Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
-
3
Meadow Row
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
-
5
Preacher Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Tricep Pushdown (Cable)
3
25 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 7
3
Box Squat (Barbell)
3
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 7
3
Box Squat (Barbell)
3
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 7-8
3
Box Squat (Barbell)
3
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 7
3
Box Squat (Barbell)
3
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Rack Pull (Barbell)
1
5 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hyperextension
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Barbell)
1
3 reps
RPE 10
3
Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Hyperextension
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Rack Pull (Barbell)
1
5 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hyperextension
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Barbell)
1
5 reps
80%
3
Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hyperextension
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Deficit)
1
5 reps
80%
3
Good Morning
3
8 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Deficit)
1
5 reps
80%
3
Good Morning
3
8 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Deficit)
1
3 reps
80%
3
Good Morning
3
8 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
6
4 reps
75%
2
Deadlift (Barbell)
1
3 reps
RPE 10
3
Good Morning
3
8 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
5 reps
80%
3
Bench Press (Close Grip)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
5 reps
80%
3
Bench Press (Close Grip)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
5 reps
80%
3
Bench Press (Close Grip)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
5 reps
RPE 10
3
Bench Press (Close Grip)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
3 reps
90%
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3
Floor Press (Dumbbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3
Floor Press (Dumbbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3
Floor Press (Dumbbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
6
4 reps
75%
2
Overhead Press (Barbell)
1
3 reps
RPE 10
3
Floor Press (Dumbbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
-
4
Decline Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
-
4
Decline Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
-
4
Decline Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
-
4
Decline Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
80%
2
Leg Press
3
8 reps
-
3
Glute-Ham Raise
3
8 reps
-
4
Decline Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Leg Press
3
8 reps
-
3
Glute-Ham Raise
3
8 reps
-
4
Decline Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Leg Press
3
8 reps
-
3
Glute-Ham Raise
3
8 reps
-
4
Decline Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Leg Press
3
8 reps
-
3
Glute-Ham Raise
3
8 reps
-
4
Decline Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Glute-Ham Raise
3
8 reps
-
4
Abs Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Glute-Ham Raise
3
8 reps
-
4
Abs Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Glute-Ham Raise
3
8 reps
-
4
Abs Crunch (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
1 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Glute-Ham Raise
3
8 reps
-
4
Abs Crunch (Weighted)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Reps
@10
2
Floor Press (Dumbbell)3 Sets
8 Reps
@7-8
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 Jump6 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 Raise3 Sets
10 Reps
-
Day 3
1
Lateral Med Ball Throw3 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 Raise3 Sets
8 Reps
-
4
Decline Crunch (Weighted)4 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Elias M.Age 20, Man
8 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I think i did a pretty Good Job