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BoostcampPNG

Conjugate version of Alex Novice programme

by Burko

Program Description

Get huge no injuries

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    Feb 11, 2026 03:13
  • Last Edited
    Feb 11, 2026 03:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.2%
Upper Back
14.2%
Front Delts
11.2%
Biceps
9.7%
Chest
9%
Lats
6%
Quadriceps
6%
Glutes
6%
Hamstrings
6%
Abs
4.1%
Adductors
3%
Forearms
2.2%
Middle Delts
2.2%
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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
1A
Meadows Curl
3
15-20 reps
RPE 9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
1C
Wide Grip Rear Pull-Up
1
10-15 reps
RPE 9
2A
Zercher Squat (Barbell)
2
10-15 reps
RPE 8
2B
Behind-the-Neck Push Press
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Trap Bar Power Shrug
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
3
15-20 reps
RPE 9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
1C
Wide Grip Rear Pull-Up
1
10-15 reps
RPE 9
2A
Zercher Squat (Barbell)
2
10-15 reps
RPE 8
2B
Behind-the-Neck Push Press
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Trap Bar Power Shrug
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
3
15-20 reps
RPE 9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
1C
Chin-Up (Weighted)
1
10-15 reps
RPE 9
2A
Squat (Barbell)
2
10-15 reps
RPE 9
2B
Overhead Press Paused
3
10-15 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Trap Bar Power Shrug
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
3
15-20 reps
RPE 9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
1C
Chin-Up (Weighted)
1
10-15 reps
RPE 9
2A
Squat (Barbell)
2
10-15 reps
RPE 9
2B
Overhead Press Paused
3
10-15 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Trap Bar Power Shrug
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-8 reps
RPE 9
1B
Tricep Kickback
3
8-10 reps
RPE 9
2
Zercher Squat (Barbell)
2
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
4-6 reps
RPE 8
4
Barbell Row
3
6-10 reps
RPE 9
5
Trap Bar Power Shrug
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-8 reps
RPE 9
1B
Tricep Kickback
3
8-10 reps
RPE 9
2
Zercher Squat (Barbell)
2
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
4-6 reps
RPE 8
4
Barbell Row
3
6-10 reps
RPE 9
5
Trap Bar Power Shrug
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-8 reps
RPE 9
1B
Tricep Kickback
3
8-10 reps
RPE 9
2
Squat (Barbell)
2
10-15 reps
RPE 9
3
Dip (Weighted)
3
4-6 reps
RPE 9
4
Pendlay Row
3
6-10 reps
RPE 9
5
Trap Bar Power Shrug
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-8 reps
RPE 9
1B
Tricep Kickback
3
8-10 reps
RPE 9
2
Squat (Barbell)
2
10-15 reps
RPE 9
3
Dip (Weighted)
3
4-6 reps
RPE 9
4
Pendlay Row
3
6-10 reps
RPE 9
5
Trap Bar Power Shrug
2
10-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1A
Meadows Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
1B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
1C
Wide Grip Rear Pull-Up
1 Set
10-15 Reps
@9
2A
Zercher Squat (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
2B
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Trap Bar Power Shrug
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
Day 2
1A
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
1B
Tricep Kickback
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
4
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Trap Bar Power Shrug
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9