Intermediate–AdvancedFree

World’s Most Conga Appendages Program.

Training program designed for Quad Calves and Arms. Only do this if you care about being jacked. High volume high intensity. I wouldn’t run it back to back.

Cory C.· Jan 2026

10athletes running this program

Free on iOS & Android

Overview

Length

5 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

To bring up aesthetic weaknesses. Upper intermediate to advanced . Two main quad days and a deadlift posterior chain day Arm focused on upper body days

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

14.5%

Hamstrings

12%

Glutes

11.3%

Triceps

10.7%

Abs

7.7%

Biceps

7.1%

Calves

6.9%

Chest

Adductors

4.7%

Front Delts

4.3%

Abductors

3.6%

Forearms

3.3%

Upper Back

3.3%

Lats

2.8%

Lower Back

2.2%

Middle Delts

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Machine)	1	100 reps	@7
2	Tricep Pushdown (Cable)	1	100 reps	@7
3	Chin-Up (Weighted)	1	10 reps	@6.5
		4	5 reps	@8.5
4	Rolling Tricep Extension (Dumbbell)	5	10 reps	@8
Superset
5A	Bicep Curl (EZ Bar)	3	20 reps	@7
5B	Overhead Extension (EZ Bar)	3	20 reps	@7
6	Calf Raise (Machine)	3	10 reps	@8
7	Seated Calf Raise	3	10 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Tricep Rope Push Down (Cable)	1	100 reps	@6
1B	Bicep Curl (Cable)	1	100 reps	@6
2	Skull Crusher (Barbell)	3	12 reps	@8
3	Rolling Tricep Extension (Dumbbell)	3	15 reps	@7
4	Preacher Curl (EZ Bar)	3	12 reps	@8
5	Incline Curl (Dumbbell)	3	15 reps	@7
Superset
6A	Overhead Extension (EZ Bar)	3	20 reps	@8
6B	Bicep Curl (EZ Bar)	3	20 reps	@8
7	Calf Raise (Machine)	3	20 reps	@7
8	Hanging Leg Raise	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Hip Adductor (Machine)	3	20 reps	@7
		1	20 reps	@8
		1	20 reps	@9.5
2	Hip Abductor (Machine)	3	20 reps	@7
		1	20 reps	@8
		1	20 reps	@9.5
3	Leg Press	3	10 reps	@8
		1	20 reps	@10
4	Squat (Barbell)	3	10 reps	@6.5
5	Front Squat (Barbell)	3	8 reps	@6
6	Leg Extension	1	20 reps	@8
		1	18 reps	@8
		1	16 reps	@8
		1	14 reps	@8.5
		1	12 reps	@9
		1	20 reps	@10
7	Calf Raise (Machine)	3	10 reps	@7
8	Seated Calf Raise	2	10 reps	@7
9	Decline Sit Up (Weighted)	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	5	5 reps	@7
2	Seated Hamstring Curl	1	20 reps	@7
		1	18 reps	@7.5
		1	16 reps	@8
		1	14 reps	@9
		1	12 reps	@9.5
		1	20 reps	@10
Superset
3A	Stiff Leg Deadlift (Dumbbell)	3	20 reps	@6.5
3B	Lunge (Dumbbell)	3	20 reps	@8
4	Chin-Up (Bodyweight)	1	100 reps	@10
5	Single Arm Row (Dumbbell)	2	10 reps	@8
		1	20 reps	@9
6	Bicep Curl (Machine)	1	20 reps	@7.5
		3	10 reps	@7.5
7	Decline Sit Up (Weighted)	2	AMRAP	@6.5
		1	AMRAP	@9

#	Exercise	Sets	Reps	Load
1	Tricep Pushdown (Cable)	1	100 reps	@6.5
2	Overhead Tricep Extension (Dumbbell)	3	20 reps	@7
3	Chest Fly (Machine)	1	20 reps	@7
		1	15 reps	@7.5
		1	12 reps	@8
		1	8 reps	@8
		1	20 reps	@9.5
4	Bench Press (Close Grip)	5	5 reps	@7
Superset
5A	Dip (Bodyweight)	3	AMRAP	@9
5B	Push Up	3	AMRAP	@9
6	Hanging Leg Raise	3	AMRAP	@10
7	Calf Raise (Machine)	3	20 reps	@7

#	Exercise	Sets	Reps	Load
1	Hip Abductor (Machine)	3	12 reps	@8
2	Hip Adductor (Machine)	3	12 reps	@8
3	Leg Extension	2	20 reps	@8
		1	40 reps	@10
		1	20 reps	@10
		1	10 reps	@10
4	Leg Press	2	10 reps	@8
		1	10 reps	@9.5
5	Squat (Barbell)	5	5 reps	@8
6	Front Squat (Barbell)	3	6 reps	@6.5
7	Walking Lunge	3	10 reps	@8
8	Calf Raise (Machine)	4	10 reps	@8
		1	20 reps	@10
9	Decline Sit Up (Weighted)	3	AMRAP	@10

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, World’s Most Conga Appendages Program. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

World’s Most Conga Appendages Program. is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

World’s Most Conga Appendages Program. is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android