Program Description
This program is purely for fun. Do it on a bulk to look like your favorite Viltrumite warrior.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedApr 18, 2025 07:18
- Last EditedJul 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!
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 Raise5 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 Press5 Sets
AMRAP
@9
2
Standing Calf Raise3 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