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Conjugate: strength and hypertrophy

by Chris L.
1 athletes joined

Program Description

**Conjugate: Strength and Hypertrophy** is a dynamic 6-week program designed to maximize both strength and muscle growth through a powerbuilding approach. With 24 training sessions spread across the weeks, each workout lasts approximately 90 minutes, incorporating compound lifts and accessory work to target all major muscle groups. This intermediate-level program requires access to a full gym, ensuring you have the necessary equipment for effective training. Get ready to push your limits and transform your physique with a structured blend of intensity and volume!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 08:49
  • Last Edited
    Nov 30, 2025 09:22
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.9%
Triceps
10%
Hamstrings
9.5%
Front Delts
8.8%
Chest
8.3%
Upper Back
8.3%
Quadriceps
6.7%
Lats
6.4%
Lower Back
6.4%
Middle Delts
5.9%
Adductors
4.8%
Rear Delts
4.3%
Biceps
4.2%
Abs
2.6%
Abductors
2.4%
Forearms
0.5%
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BlogBannerPC
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2A
Lat Pulldown
2
8-12 reps
RPE 9
2B
Push Up
1
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2A
Lat Pulldown
2
8-12 reps
RPE 9
2B
Push Up
1
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2A
Lat Pulldown
2
8-12 reps
RPE 9
2B
Push Up
1
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2A
Lat Pulldown
2
8-12 reps
RPE 9
2B
Push Up
1
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2A
Lat Pulldown
2
8-12 reps
RPE 9
2B
Push Up
1
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
2A
Lat Pulldown
2
8-12 reps
RPE 9
2B
Push Up
1
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
20 reps
65%
2
Leg Curl
2
12-15 reps
RPE 8
3A
Hip Adductor (Machine)
2
12 reps
RPE 8
3B
Hip Abductor (Machine)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
20 reps
65%
2
Leg Curl
2
12-15 reps
RPE 8
3A
Hip Adductor (Machine)
2
12 reps
RPE 8
3B
Hip Abductor (Machine)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
20 reps
65%
2
Leg Curl
2
12-15 reps
RPE 8
3A
Hip Adductor (Machine)
2
12 reps
RPE 8
3B
Hip Abductor (Machine)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
20 reps
65%
2
Leg Curl
2
12-15 reps
RPE 8
3A
Hip Adductor (Machine)
2
12 reps
RPE 8
3B
Hip Abductor (Machine)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
20 reps
65%
2
Leg Curl
2
12-15 reps
RPE 8
3A
Hip Adductor (Machine)
2
12 reps
RPE 8
3B
Hip Abductor (Machine)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
20 reps
65%
2
Leg Curl
2
12-15 reps
RPE 8
3A
Hip Adductor (Machine)
2
12 reps
RPE 8
3B
Hip Abductor (Machine)
2
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@9
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Rolling Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@9
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 3
1A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
1 Set
AMRAP
@9
2A
Lat Pulldown
2 Sets
8-12 Reps
@9
2B
Push Up
1 Set
AMRAP
@10
3A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
Day 4
1
Squat (Smith Machine)
1 Set
20 Reps
65%
2
Leg Curl
2 Sets
12-15 Reps
@8
3A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
2 Sets
12 Reps
@8