The Conjugate Method

by Brutus
15 athletes joined
5.0
(1 rating)

Program Description

This program was created to meet my personal needs. I encourage you to make the changes you think are necessary for you i.e. volume, accessories, etc. It is also generally encouraged to pick your max effort movements the day of, I could not leave the spots blank but hopefully what is there can provide some ideas. I also did not include any notes about accommodating resistance in the program. If you want to include accommodating resistance, I would recommend just keeping it to DE days and waving the percentage every four-week block.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 14, 2025 12:15
  • Last Edited
    Jun 23, 2025 08:48

Summary

Unlock your strength potential with the Conjugate Method, a dynamic 12-week program designed for dedicated lifters. Train five days a week, alternating between maximum effort and dynamic effort sessions to build raw power and explosive speed. Each workout targets key muscle groups with a mix of barbell, dumbbell, and machine exercises, ensuring balanced development and preventing plateaus. Get ready to elevate your performance and achieve your lifting goals with this comprehensive approach to strength training!
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bench Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
3
High Row
3
8 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Upright Row (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
3
High Row
4
8 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 9
3
High Row
4
10 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 9
6
Upright Row (Barbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 9
3
High Row
4
12 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Upright Row (Barbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Bench Press (Wide Grip)
3
5 reps
RPE 9
3
Dumbbell Row
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
1 reps
95%
100%
2
Bench Press (Wide Grip)
3
5 reps
RPE 9
3
Dumbbell Row
4
8 reps
RPE 9
4
Dip (Weighted)
4
8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
3in Board Press
1
2
1 reps
1 reps
95%
100%
2
Bench Press (Wide Grip)
4
5 reps
RPE 9
3
Dumbbell Row
4
10 reps
RPE 9
4
Dip (Weighted)
4
10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Wide Grip)
4
5 reps
RPE 9
3
Dumbbell Row
4
12 reps
RPE 9
4
Dip (Weighted)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Reverse Grip Bench Press
3
5 reps
RPE 9
3
JM Press
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Reverse Grip Bench Press
3
5 reps
RPE 9
3
JM Press
4
8 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
6
Upright Row (Cable)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
1 reps
95%
100%
2
Reverse Grip Bench Press
4
5 reps
RPE 9
3
JM Press
4
10 reps
RPE 9
4
Lat Pulldown
4
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
6
Upright Row (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Reverse Grip Bench Press
4
5 reps
RPE 9
3
JM Press
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
6
Upright Row (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Goblet Squat
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Plank
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
1 reps
1 reps
95%
100%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Goblet Squat
4
8 reps
RPE 9
4
Seated Hamstring Curl
4
8 reps
RPE 9
5
Leg Extension
4
8 reps
RPE 9
6
Plank
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
3
Goblet Squat
4
10 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Leg Extension
4
10 reps
RPE 9
6
Plank
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
3
Goblet Squat
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
12 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Plank
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Stiff Leg Deadlift
3
5 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 9
4
Kneeling Leg Curl
3
8 reps
RPE 9
5
Single Leg Extension
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Stiff Leg Deadlift
3
5 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
8 reps
RPE 9
4
Kneeling Leg Curl
4
8 reps
RPE 9
5
Single Leg Extension
4
8 reps
RPE 9
6
Russian Twist (Dumbbell)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Bear Hug Squat
1
2
1 reps
1 reps
95%
100%
2
Stiff Leg Deadlift
4
5 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 9
4
Kneeling Leg Curl
4
10 reps
RPE 9
5
Single Leg Extension
4
10 reps
RPE 9
6
Russian Twist (Dumbbell)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Stiff Leg Deadlift
4
5 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 9
4
Kneeling Leg Curl
4
12 reps
RPE 9
5
Single Leg Extension
4
12 reps
RPE 9
6
Russian Twist (Dumbbell)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Wide Stance Rdl
3
5 reps
RPE 9
3
Goblet Squat
3
8 reps
RPE 9
4
Back Extension (Weighted)
3
8 reps
RPE 9
5
Side Lunge
3
8 reps
RPE 9
6
Bicycle Crunche
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
1 reps
1 reps
95%
100%
2
Wide Stance Rdl
3
5 reps
RPE 9
3
Goblet Squat
4
8 reps
RPE 9
4
Back Extension (Weighted)
4
8 reps
RPE 9
5
Side Lunge
4
8 reps
RPE 9
6
Bicycle Crunche
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Wide Stance Rdl
4
5 reps
RPE 9
3
Goblet Squat
4
10 reps
RPE 9
4
Back Extension (Weighted)
4
10 reps
RPE 9
5
Side Lunge
4
10 reps
RPE 9
6
Bicycle Crunche
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Wide Stance Rdl
4
5 reps
RPE 9
3
Goblet Squat
4
12 reps
RPE 9
4
Back Extension (Weighted)
4
12 reps
RPE 9
5
Side Lunge
4
12 reps
RPE 9
6
Bicycle Crunche
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
55%
2
Spoto Press
3
3 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Seated Dip (Machine)
3
8 reps
RPE 9
5
French Press
3
8 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
4
3 reps
RPE 9
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Seated Dip (Machine)
4
8 reps
RPE 9
5
French Press
4
8 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Spoto Press
4
5 reps
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Seated Dip (Machine)
4
10 reps
RPE 9
5
French Press
4
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Spoto Press
4
5 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
French Press
4
12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
55%
2
Bench Press (Dumbbell)
3
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Bench Press (Dumbbell)
3
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
4
Pull-Up (Weighted)
4
8 reps
RPE 9
5
JM Press (Smith Machine)
4
8 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Bench Press (Dumbbell)
4
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
4
Pull-Up (Weighted)
4
10 reps
RPE 9
5
JM Press (Smith Machine)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Bench Press (Dumbbell)
4
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
JM Press (Smith Machine)
4
12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
55%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
8 reps
RPE 9
6
Seated Dip (Machine)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 9
4
T-Bar Row
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 9
6
Seated Dip (Machine)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Incline Bench Press (Barbell)
4
5 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 9
4
T-Bar Row
4
10 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
6
Seated Dip (Machine)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Incline Bench Press (Barbell)
4
5 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 9
4
T-Bar Row
4
12 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
6
Seated Dip (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
High Bar Squat (Barbell)
3
3 reps
RPE 9
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Back Extension (Weighted)
3
8 reps
RPE 9
6
Standing Side Crunch
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
High Bar Squat (Barbell)
4
3 reps
RPE 9
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Back Extension (Weighted)
4
8 reps
RPE 9
6
Standing Side Crunch
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
High Bar Squat (Barbell)
4
5 reps
RPE 9
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Back Extension (Weighted)
4
10 reps
RPE 9
6
Standing Side Crunch
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
60%
2
High Bar Squat (Barbell)
4
5 reps
RPE 9
3
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Back Extension (Weighted)
4
12 reps
RPE 9
6
Standing Side Crunch
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Hang Clean
3
3 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Single-Leg Leg Curl
3
8 reps
RPE 9
5
Leg Press
3
8 reps
RPE 9
6
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Hang Clean
4
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Single-Leg Leg Curl
4
8 reps
RPE 9
5
Leg Press
4
8 reps
RPE 9
6
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Hang Clean
4
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Single-Leg Leg Curl
4
10 reps
RPE 9
5
Leg Press
4
10 reps
RPE 9
6
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
60%
2
Hang Clean
4
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
4
Single-Leg Leg Curl
4
12 reps
RPE 9
5
Leg Press
4
12 reps
RPE 9
6
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Rack Pull (Barbell)
3
3 reps
RPE 9
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Side Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Rack Pull (Barbell)
3
3 reps
RPE 9
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Side Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Rack Pull (Barbell)
4
3 reps
RPE 9
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Side Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
60%
2
Rack Pull (Barbell)
4
3 reps
RPE 9
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Side Plank
1
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Bicep Curl (Barbell)
4
8 reps
RPE 9
3
Hammer Curl Dumbell
4
8 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Bicep Curl (Barbell)
4
8 reps
RPE 9
3
Hammer Curl Dumbell
4
8 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bicep Curl (Barbell)
4
10 reps
RPE 9
3
Hammer Curl Dumbell
4
10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl Dumbell
4
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 9
2
Reverse Pec Deck
4
8 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
4
Bicep Curl (Cable)
4
8 reps
RPE 9
5
Tricep Kickback
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 9
2
Reverse Pec Deck
4
8 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
4
Bicep Curl (Cable)
4
8 reps
RPE 9
5
Tricep Kickback
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9
2
Reverse Pec Deck
4
10 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Cable)
4
10 reps
RPE 9
5
Tricep Kickback
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 9
2
Reverse Pec Deck
4
12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
4
12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 9
2
Alternating Dumbbell Curl
4
8 reps
RPE 9
3
Hammer Curl Dumbell
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 9
2
Alternating Dumbbell Curl
4
8 reps
RPE 9
3
Hammer Curl Dumbell
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
RPE 9
2
Alternating Dumbbell Curl
4
10 reps
RPE 9
3
Hammer Curl Dumbell
4
10 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
4
12 reps
RPE 9
2
Alternating Dumbbell Curl
4
12 reps
RPE 9
3
Hammer Curl Dumbell
4
12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
1 Reps
95%
100%
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9
3
High Row
3 Sets
8 Reps
@9
4
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@9
5
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@9
6
Upright Row (Barbell)
3 Sets
8 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
1 Reps
95%
100%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Goblet Squat
3 Sets
8 Reps
@9
4
Seated Hamstring Curl
3 Sets
8 Reps
@9
5
Leg Extension
3 Sets
8 Reps
@9
6
Plank
1 Set
1 Reps
@10
Day 3
1
Bench Press (Barbell)
8 Sets
3 Reps
55%
2
Spoto Press
3 Sets
3 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Seated Dip (Machine)
3 Sets
8 Reps
@9
5
French Press
3 Sets
8 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Box Squat (Barbell)
8 Sets
2 Reps
45%
2
High Bar Squat (Barbell)
3 Sets
3 Reps
@9
3
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9
5
Back Extension (Weighted)
3 Sets
8 Reps
@9
6
Standing Side Crunch
1 Set
@10
Day 5
1
Lat Pulldown
4 Sets
8 Reps
@9
2
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
3
Hammer Curl Dumbell
4 Sets
8 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
15 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
BrutusAge 20, Man
2 months ago
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I enjoyed this program. I quickly realized the accessories had too much volume for me, so I toned that down. Other than that I made very few changes. The strength gains were great, because of this I think conjugate is always the way to go. I would recommend giving this program a shot.