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Conjugate workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Conjugate workout routine by pascalviens is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Conjugate
Routine detail
Mon
Me/upper week1
Est. 0 min
10 exercises
Barbell Pin Press
1 Set x 3 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Weighted Pull-Up
1 Set x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Barbell Push Press
1 Set x 5 Reps
Barbell Seated Press
2 Sets x 12 Reps
Cable Seated Row
4 Sets x 17 Reps
Dumbbell Bench Press
4 Sets x 13 Reps
Dumbbell Incline Curl
4 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Mon
Me/upper week3
Est. 0 min
10 exercises
Barbell One-Arm Floor Press
1 Set x 8 Reps
Barbell Reverse Tricep Bench Press
2 Sets x 7 Reps
Pull-Up (Hammer Grip)
1 Set x 5 Reps
Cable Shoulder Extension
2 Sets x 21 Reps
Barbell Bradford Rocky Press
1 Set x 5 Reps
Dumbbell Seated Shoulder Press
2 Sets x 6 Reps
Cable Upper Row
4 Sets x 16 Reps
Machine Bench Press
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 27 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Mon
Me/upper week2
Est. 0 min
10 exercises
Barbell Bench Press (Close Grip)
1 Set x 3 Reps
Pause bench
2 Sets x 8 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Barbell Push Press Behind the Neck
1 Set x 3 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Machine Inverted Row
4 Sets x 25 Reps
Dumbbell Incline Bench Press
4 Sets x 13 Reps
Cable Bicep Curl
4 Sets x 13 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 9 Reps
Tue
Me/lower week 1
Est. 0 min
7 exercises
Barbell Bench Squat
1 Set x 5 Reps
Barbell Deep Squat
2 Sets x 7 Reps
Barbell Good Morning
2 Sets x 7 Reps
Barbell Step-Up
2 Sets x 13 Reps
Cable Calf Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 18 Reps
Machine Leg Extension
4 Sets x 14 Reps
Tue
Me/lower week 2
Est. 0 min
8 exercises
Deficit deadlift
1 Set x 2 Reps
Barbell Romanian Deadlift
2 Sets x 6 Reps
Barbell Side Split Squat
3 Sets x 9 Reps
Machine Kneeling Leg Curl
3 Sets x 14 Reps
Weight Plate Squat
3 Sets x 16 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 11 Reps
Machine Leg Extension
4 Sets x 14 Reps
Tue
Me/lower week 3
Est. 0 min
8 exercises
Barbell Squat (Wide Stance)
1 Set x 3 Reps
Pause squat
2 Sets x 7 Reps
Barbell Deep Squat
3 Sets x 14 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 25 Reps
Machine Leg Extension
4 Sets x 13 Reps
Machine Leg Curl (Prone)
1 Set x 16 Reps
Thu
De/upper week2
Est. 0 min
7 exercises
Barbell Bench Press
7 Sets x 5 Reps
Chin-Up with Knee Raise
8 Sets x 2 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 11 Reps
Weighted Tricep Dip
4 Sets x 13 Reps
Thu
De/upper week 1
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 6 Reps
Weighted Pull-Up
6 Sets x 3 Reps
Barbell Military Press
6 Sets x 6 Reps
Dumbbell Bent-Over Row
4 Sets x 13 Reps
Dumbbell Deep Push-Up
4 Sets x 18 Reps
Chin-Up with Knee Raise
4 Sets x 13 Reps
Dumbbell Fly
4 Sets x 11 Reps
Thu
De/upper week3
Est. 0 min
7 exercises
Barbell Bench Press
8 Sets x 4 Reps
Weighted Pull-Up
10 Sets x 1 Reps
Barbell Military Press
8 Sets x 4 Reps
Dumbbell Decline Press
4 Sets x 18 Reps
T Bar Row
4 Sets x 18 Reps
Pull-Up (Hammer Grip)
4 Sets x 9 Reps
Machine Fly
4 Sets x 17 Reps
Fri
De/lower week 1
Est. 0 min
9 exercises
Barbell Speed Squat
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 3 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Bicep Curl (Supine)
4 Sets x 17 Reps
Cable Upright Row (Supine)
2 Sets x 15 Reps
Fri
De/lower week 3
Est. 0 min
9 exercises
Barbell Speed Squat
10 Sets x 3 Reps
Barbell Deadlift
15 Sets x 1 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 20 Reps
Cable Rope Hammer Curl
4 Sets x 18 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 13 Reps
Dumbbell Upright Row
3 Sets x 13 Reps
Fri
De/lower week 2
Est. 0 min
9 exercises
Barbell Speed Squat
8 Sets x 4 Reps
Barbell Deadlift
8 Sets x 2 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
EZ Bar French Press
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 18 Reps
Cable Lying Tricep Extension
4 Sets x 18 Reps
Cable Preacher Curl
4 Sets x 12 Reps
Cable Upright Row
2 Sets x 13 Reps
Sun
Test day upper#2
Est. 0 min
6 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Weighted Pull-Up
1 Set x 8 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Decline Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Sun
Test day lower#2
Est. 0 min
8 exercises
Barbell Squat
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Tricep Extension
1 Set x 8 Reps
EZ Bar Curl (Reverse Grip)
1 Set x 8 Reps
EZ Bar French Press
1 Set x 8 Reps
Cable Bicep Curl (Supine)
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Cable Upright Row (Supine)
1 Set x 8 Reps
Sun
Test day upper#1
Est. 0 min
7 exercises
Barbell Bench Press
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 8 Reps
Barbell Seated Press
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Bicep Curl
1 Set x 8 Reps
Cable Rope High Pulley Tricep Extension
1 Set x 8 Reps
Sun
Test day lower#1
Est. 0 min
6 exercises
Barbell Deep Squat
1 Set x 8 Reps
Barbell Good Morning
1 Set x 8 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Barbell Step-Up
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 8 Reps
Machine Leg Extension
1 Set x 12 Reps
