logo
BoostcampPNG

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
    Jun 18, 2025 07:55

Summary

Unlock your strength potential with the **Conjugate** program, a dynamic 12-week training plan designed for serious lifters. Committed to four days a week, this program alternates between max effort and speed days, ensuring balanced muscle development and explosive power. You'll tackle a variety of exercises, including bench presses, deadlifts, and chin-ups, all tailored to push your limits and enhance performance. Get ready to transform your physique and elevate your lifting game!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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