The Conjugate Method
Unlock your strength with the conjugate method.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | 95% |
| 2 | 1 rep | 100% | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 5 reps | @9 |
| 3 | High Row | 3 | 8 reps | @9 |
| 4 | Skull Crusher (Dumbbell) | 3 | 8 reps | @9 |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 8 reps | @9 |
| 6 | Upright Row (Barbell) | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | 95% |
| 2 | 1 rep | 100% | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 5 reps | @9 |
| 3 | Goblet Squat | 3 | 8 reps | @9 |
| 4 | Seated Hamstring Curl | 3 | 8 reps | @9 |
| 5 | Leg Extension | 3 | 8 reps | @9 |
| 6 | Plank | 1 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 8 | 3 reps | 55% |
| 2 | Spoto Press | 3 | 3 reps | @9 |
| 3 | Seated Row (Cable) | 3 | 8 reps | @9 |
| 4 | Seated Dip (Machine) | 3 | 8 reps | @9 |
| 5 | French Press | 3 | 8 reps | @9 |
| 6 | One Arm Lateral Raise (Cable) | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Box Squat (Barbell) | 8 | 2 reps | 45% |
| 2 | High Bar Squat (Barbell) | 3 | 3 reps | @9 |
| 3 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 8 reps | @9 |
| 4 | Leg Extension | 3 | 8 reps | @9 |
| 5 | Back Extension (Weighted) | 3 | 8 reps | @9 |
| 6 | Standing Side Crunch | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 8 reps | @9 |
| 2 | Bicep Curl (Barbell) | 4 | 8 reps | @9 |
| 3 | Hammer Curl Dumbell | 4 | 8 reps | @9 |
| 4 | Tricep Rope Push Down (Cable) | 4 | 8 reps | @9 |
| 5 | Face Pull | 4 | 15 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Conjugate Method is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Conjugate Method is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Conjugate Method is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
