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Fighter conjugate method 2 day

by Hernan Morales
11 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
    Jun 18, 2025 10:44

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!
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4.8 Stars with 10, 000+ Ratings
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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
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