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Conjugate

by Abodi _عبودي
3 athletes joined

Program Description

Fell free to change anything

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 11, 2025 07:55
  • Last Edited
    May 26, 2025 01:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Deadlift (Barbell)
1
1
1 reps
1 reps
95%
100%
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
95%
100%
2
Jefferson Deadlift
4
5 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Deadlift
1
1
3 reps
1 reps
RPE 9
RPE 10
2
Good Morning
3
5 reps
RPE 8
3
Squat (Barbell)
4
10 reps
RPE 7
4
Decline Crunch
4
20 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
95%
100%
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
95%
100%
2
Jefferson Deadlift
4
5 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Deadlift
1
1
3 reps
1 reps
RPE 9
RPE 10
2
Good Morning
3
5 reps
RPE 8
3
Squat (Barbell)
4
10 reps
RPE 7
4
Decline Crunch
4
20 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
95%
100%
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
95%
100%
2
Jefferson Deadlift
4
5 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Deadlift
1
1
3 reps
1 reps
RPE 9
RPE 10
2
Good Morning
3
5 reps
RPE 8
3
Squat (Barbell)
4
10 reps
RPE 7
4
Decline Crunch
4
20 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
95%
100%
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
95%
100%
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Deadlift
1
1
3 reps
1 reps
RPE 9
RPE 10
2
Good Morning
3
5 reps
RPE 8
3
Squat (Barbell)
4
10 reps
RPE 7
4
Decline Crunch
4
20 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1 reps
1 reps
95%
100%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
Hammer Curl
5
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 9
2
Skull Crusher (Barbell)
4
8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
5
Dumbbell Row
4
10 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Viking Press
4
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 8
6
Lateral Raise (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1 reps
1 reps
95%
100%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
Hammer Curl
5
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 9
2
Skull Crusher (Barbell)
4
8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
5
Dumbbell Row
4
10 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Viking Press
4
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 8
6
Lateral Raise (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1 reps
1 reps
95%
100%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
Hammer Curl
5
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 9
2
Skull Crusher (Barbell)
4
8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
5
Dumbbell Row
4
10 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Viking Press
4
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 8
6
Lateral Raise (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1 reps
1 reps
95%
100%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
Hammer Curl
5
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1 reps
1 reps
95%
100%
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 7
5
Hammer Curl
5
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Viking Press
4
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 8
6
Lateral Raise (Cable)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
5 reps
65%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension
4
10 reps
RPE 8
5
Abs Crunch (Machine)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
5 reps
65%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 8
2
Snatch Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
3
12-15 reps
RPE 7
4
Power Clean
3
5 reps
RPE 7
5
Abs Crunch (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
5 reps
65%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension
4
10 reps
RPE 8
5
Abs Crunch (Machine)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
5 reps
65%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 8
2
Snatch Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
3
12-15 reps
RPE 7
4
Power Clean
3
5 reps
RPE 7
5
Abs Crunch (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
5 reps
65%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension
4
10 reps
RPE 8
5
Abs Crunch (Machine)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
5 reps
65%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 8
2
Snatch Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
3
12-15 reps
RPE 7
4
Power Clean
3
5 reps
RPE 7
5
Abs Crunch (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
5 reps
65%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension
4
10 reps
RPE 8
5
Abs Crunch (Machine)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
5 reps
65%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension
4
10 reps
RPE 8
5
Abs Crunch (Machine)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 8
2
Snatch Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
3
12-15 reps
RPE 7
4
Power Clean
3
5 reps
RPE 7
5
Abs Crunch (Machine)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7-8
2
JM Press
4
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Pendlay Row
4
5 reps
RPE 8
3
JM Press
3
8 reps
RPE 8
4
Chin-Up (Bodyweight)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Bench Press (Close Grip)
5
8 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7-8
2
JM Press
4
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Pendlay Row
4
5 reps
RPE 8
3
JM Press
3
8 reps
RPE 8
4
Chin-Up (Bodyweight)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Bench Press (Close Grip)
5
8 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7-8
2
JM Press
4
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Pendlay Row
4
5 reps
RPE 8
3
JM Press
3
8 reps
RPE 8
4
Chin-Up (Bodyweight)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Bench Press (Close Grip)
5
8 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7-8
2
JM Press
4
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7-8
2
JM Press
4
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Bench Press (Close Grip)
5
8 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Reps
1 Reps
95%
100%
2
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@7
5
Hammer Curl
5 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Speed Deadlift
5 Sets
5 Reps
65%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Back Extension
4 Sets
10 Reps
@8
5
Abs Crunch (Machine)
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Dumbbell)
5 Sets
5 Reps
@7-8
2
JM Press
4 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
7
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Reps
1 Reps
95%
100%
2
Front Squat (Barbell)
3 Sets
5 Reps
@8
3
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@7
4
Leg Extension
4 Sets
12 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7