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Conquest

by Gavin F.
2 athletes joined

Program Description

This program is purely for fun. Do it on a bulk to look like your favorite Viltrumite warrior.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 18, 2025 07:18
  • Last Edited
    Jul 24, 2025 11:51

Summary

Embark on a transformative 10-week journey with the Conquest program, designed for dedicated lifters ready to elevate their strength and physique. This 4-day-a-week regimen focuses on compound movements and supersets, targeting major muscle groups to maximize gains. Experience intense leg days featuring barbell squats and Romanian deadlifts, alongside powerful bench and back workouts that build upper body strength. Get ready to conquer your fitness goals and redefine your limits!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Wide Grip)
3
15 reps
RPE 8
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 9
2
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
AMRAP
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
3
Standing Calf Raise
5 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
15 Reps
@8
3
Bench Press (Wide Grip)
3 Sets
15 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Leg Press
5 Sets
AMRAP
@9
2
Standing Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Military Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
AMRAP
@9