VIRTUS-X
Bodybuilding, Functional Fitness, Functional Training, Strength & Conditioning, PowerliftingVIRTUS-X 16-Week Conjugate Tactical Bodybuilding Program
This 16-week program is built for athletes who want to look strong, move well, and perform with purpose. Using a Conjugate Tactical framework, this program blends strength development, hypertrophy training, athletic conditioning, and durability work to build a more capable physique.
Instead of random bodybuilding workouts, this plan uses structured max-effort, dynamic-effort, and repetition-effort training methods to drive progress in strength, muscle growth, power, and work capacity. You will train heavy, move explosively, accumulate quality volume, and build the physical resilience needed for real-world performance.
This program is ideal for tactical athletes, military personnel, first responders, functional fitness athletes, and serious lifters who want a hybrid approach to bodybuilding without losing athleticism.
What You Can Expect:
* 16 weeks of progressive strength and hypertrophy programming
* Conjugate-inspired upper and lower body training
* Bodybuilding accessory work for size, symmetry, and muscular development
* Athletic movement patterns that support strength, power, and resilience
* A structured plan built to help you train with intent every week
Built For:
* Building lean muscle
* Increasing strength
* Developing a tactical/athletic physique
* Training for performance, and aesthetics
* Lifters who want structure, intensity, and measurable progress
VIRTUS-X is for those who want more than a pump. This is bodybuilding with purpose — built on strength, discipline, and tactical performance.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Chest Day Prep 1
GET WARM - (2 RDS) - 1 min Jump Rope (double under if you have them) - 10 Burpees GET MOBILE: - (2 RDS) - 10 PVC Pass through - 10 Russian Pushups GET ACTIVATED - (2 RDS) - 10/side DB External Rotations - 20 DB Fly (Straight arms Light Weight) - 20 Scapular Pushups
B
Paused Bench Press
10 x 2 @ 75 %
C
Lat Pulldown
3 x 10 @ 65 %
D1
DB Incline Bench
3 x 10 @ 65 %
D2
Strict Chest to bar Pull-up
3 x MAX
E1
Incline DB Fly
3 x 10 @ 65 %
E2
DB Incline Close/ Neutral Grip Bench
3 x 20 @ 65 %
F1
Ring Dips
3 x MAX
F2
Bodyweight ring row
3 x MAX
Prep
A
Front Squat Day Prep 1
GET WARM - (2 RDS) - 400m Run - 20 Air Squats - 20 Butterfly Sit-ups GET MOBILE - (2 RDS) - 6 per side World's Greatest Stretch (lunge w/ torso twist) - 8 per side Cossack Squats (wide lateral squats) -10/Leg Banded Ankle Distraction - Banded Front Rack Stretch (hold barbell w/ band assistance) 30 sec each arm GET PRIMED - (2 RDS) - 10/Leg Terminal Knee Extention - 10/Leg Banded Reverse Lunge
B
Anderson Squat
10 x 2 @ 75 %
C
Single Leg RDL
3 x 10 @ 65 %
D
Hip Thrust
5 x 5 @ 75 %
E
Weighted Sissy Squat
3 x 10 @ 65 %
F
Donkey Calf Raise
3 x 10 @ 65 %
G
Cable Reverse Crunch
3 x 20 @ 50 %
Prep
A
OH Pressing Prep 1
GET WARM: (3RDS) - 30 Double Unders - 30sec Break GET MOBILE: (2RDS) - 10 PVC Pass Throughs - 2 x 30 sec Band Pulls GET ACTIVATED: (2RDS) - 50m KB Bottom Up hold - 10/Side DB External Rotations
B
Weighted Strict Pullup
10 x 2 @ 75 %
C
Barbell Reverse Strict Press
10 x 2 @ 75 %
D1
Gorilla Row
3 x 10 @ 65 %
D2
1.5 DB Lateral Raise
3 x 10 @ 65 %
E1
Overhead Cable Tricep Extension (Low Pulley)
3 x 10 @ 65 %
E2
Incline DB Curl
3 x 10 @ 65 %
F
DB Windmill
3 x 20 @ 50 %
Prep
A
Deadlift Day Prep 1
GET WARM - (2 RDS) - 250m Row (Setting on 7, 8, 9) - 15 butterfly sit-ups - 20 Walking Lunges with rotation GET MOBILE - (2 RDS) - 10 Slide Byes - 10 Cossack Squats - 10 Figure 4 Squats GET PRIMED - (2 RDS) - 10/ side Single Leg Glute Bridges - 10/ side Staggered stance RDL (20-30% 1RMadd weight to bar)
B
Deficit Deadlift
10 x 2 @ 75 %
C
Bulgarian Split Squat
3 x 10 @ 65 %
D
Hip Thrust
5 x 5 @ 75 %
E
Prone Machine Hamstring Curl
3 x 10 @ 65 %
F
Leg Extension
3 x 10 @ 65 %
G
Calf Raise
3 x 10 @ 65 %
H
Plank
@ MAX
Prep
A
Bench Day Prep 1
1. WARM-UP (2 RDS): - 3 min Ski Erg 2. MOBILITY (3 RDS) - PVC Pass Throughs - Lat Stretch on Rig or Band (important for benching tightness) 3. ACTIVATION (3 RDS) - Banded External Rotation x 10 each arm - 15 Band Pull-Aparts (straight arms, squeeze scapulae) - 10 Push-up Plus (focus on protraction at the top) - Single-arm Dumbbell Rows (light) x 2 sets of 10 (activates lats for stability)
B
Incline Bench Press
10 x 2 @ 75 %
C
1-Arm DB Row
3 x 10 @ 65 %
D1
Dips
3 x 10 @ 65 %
D2
Chin-Up
3 x MAX
E1
Alternating DB Hammer Curl
3 x 10 @ 65 %
E2
Rolling Tricep extensions
3 x 10 @ 65 %
F
Reverse Crunch
3 x 20 @ 50 %
Prep
A
Clean Day Prep 1
GET WARM: Goal:Raise core temperature and prepare for explosive movement. 1. Row 3 minutes 2. 2 RDS - Pogo hops 20 seconds - Bodyweight squats 10 reps GET MOBILE: Goal: Open the ankles, hips, T-spine, and front rack. 2RDS 1. Ankle rocks — 8 each side 2. World’s greatest stretch — 4 each side 3. Front rack stretch — 20–30 seconds each side GET PRIMED: : Goal: Reinforce clean mechanics and activate speed. 3RDS - Broad jumps x 3 - Clean deadlift x 5 with empty bar - High pull from hang x 5 with empty bar - Muscle clean x 3 with empty bar - Hang power clean x 3, building speed
B
Power Clean
10 x 2 @ 75 %
C
Weighted Strict Pullup
5 x 5 @ 75 %
D1
Seated DB Curl
3 x 10 @ 65 %
D2
Tricep Rope Pulldowns
3 x 10 @ 65 %
E1
DB Arnold Press
3 x 10 @ 65 %
E2
DB Farmer's Walk
3 x 40 @ 65 %
F1
Standing DB Reverse Curl
3 x 10 @ 65 %
F2
Cable Crunch
3 x 20 @ 50 %
A
Rest
