Shane's Conjugate 

Program STARTS ON A FRIDAY!  

Purpose is to get stronger in the big three.  This program is based off my current weaknesses and needs.  I feel like I have done a decent job representing what I think conjugate training should look like.  NOTE FOR REVERSE HYPERS!!  Reverse hypers I have on every lower workout.  You need to use half your current squat 1RM and then do 4 times the volume of your dynamic day, on both your lower body days.  400 pound squatter would be using 200 pounds and would need to do 4 times the volume of dynamic squats done for that weeks dynamic day.  

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Box Squat (Barbell)

Deadlift (Barbell)

Hack Squat

Glute-Ham Raise

Reverse Hyperextension

Decline Sit Up (Bodyweight)

Friday Dynamic Effort Lower

Bench Press (Barbell)

Bent Over Row (Dumbbell)

Incline Bench Press (Barbell)

Lat Pulldown

Rolling Tricep Extension (Dumbbell)

Saturday Dynamic Effort Upper

Safety Bar Squat

Good Morning

Leg Press

Lying Leg Curl

Monday Max Effort Lower

Chest Supported Row (Machine)

Larsen Press (Barbell)

Lat Pulldown (Close Grip)

Tricep Extension Band

Lateral Raise (Dumbbell)

Wednesday Max Effort Upper

Sumo Deadlift (Barbell)

Pin Press Bench (Barbell)

Rack Pull (Barbell)

Belt Squat

Bench Press (Barbell) 1 Board

Box Squat (Barbell) Against Bands

Ab Wheel

Bench Press (Barbell) Bands

Meadow Row

Decline Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Tricep Pushdown (Cable)

Cambered Bar Squat

Cable Low Row

Pull-Up (Bodyweight)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Bench Press 2 Board

Deficit Deadlift (Barbell)

Bench Press (Paused)

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