First Conjugate
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 4 | 25 reps | @6 |
| 1B | Tricep Rope Push Down (Cable) | 4 | 25 reps | @6 |
| 1C | Seated Row (Cable) | 4 | 25 reps | @6 |
| 2 | Speed Bench Press | 9 | 3 reps | 45% |
| 3 | Speed Overhead Press | 6 | 2 reps | 45% |
| 4 | Dip (Weighted) | 2 | 8–12 reps | @8 |
| 5 | Rear Delt Cable fly | 3 | 12–15 reps | @8 |
| 6 | Bicep Curl (Barbell) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lying Leg Curl | 4 | 25 reps | @6 |
| 1B | Standing Cable Crunch | 4 | 25 reps | @6 |
| 1C | Squat (Bodyweight) | 4 | 25 reps | — |
| 2 | Box Squat (Barbell) | 8 | 2 reps | 50% |
| 3 | Sumo Deadlift (Barbell) | 6 | 1 rep | 50% |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 5A | Oblique Twists | 2 | 12 reps | @8 |
| 5B | Lying Leg Raise | 2 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 4 | 25 reps | @6 |
| 1B | Tricep Rope Push Down (Cable) | 4 | 25 reps | @6 |
| 1C | Wide Grip Lat Pulldown | 4 | 25 reps | @6 |
| 2 | Bench Press (Swiss Bar) | 1 | 1 rep | 90% |
| 3 | 5 reps | 80% | ||
| 3 | Chest Supported Row (Swiss Bar) | 4 | 8–12 reps | @8 |
| 4 | Rolling Tricep Extension (Dumbbell) | 4 | 12 reps | @8 |
| Superset | ||||
| 5A | Knee Raise (Captain's Chair) | 2 | AMRAP | — |
| 5B | Slam Ball | 2 | 0.5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | 100% |
| 3 | 5 reps | 80% | ||
| 2 | Lying Leg Curl | 3 | 8–12 reps | @8 |
| 3 | Back Extension | 3 | 15 reps | — |
| 4 | Wide Grip Lat Pulldown | 3 | 8–12 reps | @8 |
| Superset | ||||
| 5A | Reverse Hyperextension | 3 | 15 reps | @7 |
| 5B | Wood Chop (High To Low) | 3 | 15 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, First Conjugate is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 60 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.
First Conjugate is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
First Conjugate 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
