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Fighter conjugate method 2 day

by Hernan Morales
14 athletes joined

Program Description

The point is use conjugate method for strength training for fighters mainly using body weight movement for accessories

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    130 minutes
  • Created
    Oct 24, 2024 01:43
  • Last Edited
    Sep 18, 2025 08:43

Summary

Unleash your inner fighter with the Fighter Conjugate Method 2 Day program, designed to build strength and power over four weeks. This three-day-a-week regimen incorporates a variety of dynamic exercises, including kettlebell swings, sled pushes, and barbell lifts, targeting multiple muscle groups for a comprehensive full-body workout. Perfect for those with access to a garage gym, this program emphasizes high-intensity training to enhance your athletic performance and overall fitness. Get ready to transform your body and elevate your training to the next level!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.3%
Glutes
13.6%
Upper Back
8.9%
Chest
8.6%
Hamstrings
8.5%
Lats
7.1%
Triceps
7%
Front Delts
4.9%
Other
4.9%
Neck
4.2%
Lower Back
3.7%
Middle Delts
2.1%
Rear Delts
2.1%
Abs
2%
Biceps
1.5%
Calves
0.6%
Adductors
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push And Pull
3
1 reps
RPE 8
2
Bench Press (Close Grip)
1
1 reps
RPE 8.5-10
3
Box Squat (Barbell)
8
2 reps
45%
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7.5
5
Dip (Weighted)
4
8-12 reps
RPE 7.5
6
Barbell Row
4
8-12 reps
RPE 7.5
7
Vertical Jump
4
3 reps
RPE 7.5
8
Neck Harness
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push And Pull
3
1 reps
RPE 8
2
Floor Press (Barbell)
1
1 reps
RPE 8.5-10
3
Box Squat (Barbell)
8
2 reps
50%
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7.5
5
Dip (Weighted)
4
8-12 reps
RPE 7.5
6
Barbell Row
4
8-12 reps
RPE 7.5
7
Vertical Jump
4
3 reps
RPE 7.5
8
Neck Harness
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push And Pull
3
1 reps
RPE 8
2
Pin Press Bench (Barbell)
1
1 reps
RPE 8.5-10
3
Box Squat (Barbell)
8
2 reps
55%
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7.5
5
Dip (Weighted)
4
8-12 reps
RPE 7.5
6
Barbell Row
4
8-12 reps
RPE 7.5
7
Vertical Jump
4
3 reps
RPE 7.5
8
Neck Harness
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push And Pull
3
1 reps
RPE 8
2
Bench Press (Close Grip)
1
1 reps
RPE 8.5-10
3
Box Squat (Barbell)
8
2 reps
45%
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7.5
5
Dip (Weighted)
4
8-12 reps
RPE 7.5
6
Barbell Row
4
8-12 reps
RPE 7.5
7
Vertical Jump
4
3 reps
RPE 7.5
8
Neck Harness
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Sled Push And Pull
2
1 reps
RPE 7.5
3
Box Squat (Barbell)
1
1 reps
RPE 8.5-10
4
Bench Press (Close Grip)
9
3 reps
45%
5
Nordic Curl
4
8-12 reps
RPE 7.5
6
Pistol Squat
4
8-12 reps
RPE 7.5
7
Neck Harness
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Sled Push And Pull
2
1 reps
RPE 7.5
3
Rack Pull (Barbell)
1
1 reps
RPE 8.5-10
4
Bench Press (Close Grip)
9
3 reps
50%
5
Nordic Curl
4
8-12 reps
RPE 7.5
6
Pistol Squat
4
8-12 reps
RPE 7.5
7
Neck Harness
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Sled Push And Pull
2
1 reps
RPE 7.5
3
Good Morning
1
1 reps
RPE 8.5-10
4
Bench Press (Close Grip)
9
3 reps
55%
5
Nordic Curl
4
8-12 reps
RPE 7.5
6
Pistol Squat
4
8-12 reps
RPE 7.5
7
Neck Harness
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Sled Push And Pull
2
1 reps
RPE 7.5
3
Squat (Barbell)
1
1 reps
RPE 8.5-10
4
Bench Press (Close Grip)
9
3 reps
45%
5
Nordic Curl
4
8-12 reps
RPE 7.5
6
Pistol Squat
4
8-12 reps
RPE 7.5
7
Neck Harness
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
1 reps
45%
2
Chin-Up (Weighted)
3
12-15 reps
RPE 7.5
3
Box Jump
3
5 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
1 reps
50%
2
Chin-Up (Weighted)
3
12-15 reps
RPE 7.5
3
Box Jump
3
5 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
1 reps
55%
2
Chin-Up (Weighted)
3
12-15 reps
RPE 7.5
3
Box Jump
3
5 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
1 reps
60%
2
Chin-Up (Weighted)
3
12-15 reps
RPE 7.5
3
Box Jump
3
5 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 2
1
Kettlebell Swing
2 Sets
20 Reps
@6
2
Sled Push And Pull
2 Sets
1 Reps
@7.5
3
Box Squat (Barbell)
1 Set
1 Reps
@8.5-10
4
Bench Press (Close Grip)
9 Sets
3 Reps
45%
5
Nordic Curl
4 Sets
8-12 Reps
@7.5
6
Pistol Squat
4 Sets
8-12 Reps
@7.5
7
Neck Harness
3 Sets
20 Reps
@7.5
Day 1
1
Sled Push And Pull
3 Sets
1 Reps
@8
2
Bench Press (Close Grip)
1 Set
1 Reps
@8.5-10
3
Box Squat (Barbell)
8 Sets
2 Reps
45%
4
Pull-Up (Weighted)
4 Sets
8-12 Reps
@7.5
5
Dip (Weighted)
4 Sets
8-12 Reps
@7.5
6
Barbell Row
4 Sets
8-12 Reps
@7.5
7
Vertical Jump
4 Sets
3 Reps
@7.5
8
Neck Harness
3 Sets
20 Reps
@7.5
Day 3
1
Speed Deadlift
6 Sets
1 Reps
45%
2
Chin-Up (Weighted)
3 Sets
12-15 Reps
@7.5
3
Box Jump
3 Sets
5 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Face Pull
3 Sets
15 Reps
@7.5