Conjugate 6 Day/6 Week

Increase strength and size using the Max Effort (ME) method of the Conjugate system. This program combines the ME method with the repetition method to build strength quickly without developing overuse issues. This program skips the Dynamic Effort (DE) method in favor of extra ME days. The ME days are Lower/Upper body days with accessories, along with some bodybuilding-focused days in between. The ME movements are 4 patterns: Squat/Bench/Deadlift/Overhead Press (OHP). When running this program, make sure to choose the hardest variations (lowest weight movements) in the beginning and taper up into the stronger variations as you get closer to the competition movements in week 6. Choose variations that target your weaknesses in the competition movements and adjust your accessories to target these weaknesses by adding more muscle tissue to those areas. (For Example: If you fail bench typically off the chest, you have a weak chest. You should not choose close grip bench or board press as a variation. Instead you should go with something like a camber bar bench or wide grip pause bench. For accessories you would not do mainly triceps and would focus more on building your pecs through machine press or fly movements.) THIS PROGRAM IS A ROUGH TEMPLATE THAT IS MEANT TO BE ALTERED AND CHANGED TO FIT WITH EACH INDIVIDUAL LIFTER.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Choose a ME Upper Bench Pattern, do three 1RM attempts, then 3x10 at 70% as a back down set

Bench Press (Close Grip)

Incline Chest Press (Machine)

Dip (Band)

Free Motion Pec Fly

ME UPPER (BENCH)

Standard bodybuilding training for triceps and shoulders

Skull Crusher (Dumbbell)

Skull Crusher (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Freemotion Reverse Fly

REPETITION DAY TRICEPS/DELTS

Pull-Up (Band)

Lat Pulldown (Close Grip)

Low Row - Plate Loaded (Arsenal)

Pullover (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Preacher Curl (Machine)

REPETITION DAY LATS/BICEPS

Choose a ME Lower Deadlift Pattern, do three 1RM attempts, then 3x10 at 60-70% as a back down set

Sumo Deadlift (Barbell)

SSB Good Morning

Bent Over Row (Barbell)

Cable Crunch

Single Leg Standing Leg Curl (Arsenal)

ME LOWER (DEADLIFT)

Choose a ME Upper OHP Pattern, do three 1RM attempts, then 3x10 at 70% as a back down set

Standing Behind Neck Shoulder Press (Barbell)

Larsen Press (Barbell)

Overhead Tricep Extension (Cable)

ME UPPER (OHP)

Bench Press (Cambered Bar)

Rack Pull (Barbell) - Below The Knees

Overhead Press (Swiss Bar)

Bench Press (Wide Grip)

Deadlift (Paused)

AD Press (Smith Machine)

Deadlift (Banded)

Push Press (Barbell)

Bench Press (Paused)

Deficit Deadlift (Barbell)

Overhead Press (Banded)

Bench Press (Barbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Choose a ME Lower Squat Pattern, do three 1RM attempts then 3x10 at 70% as a back down set

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