Hudson's Conjugate Program

Unlock your strength potential with Hudson's Conjugate Program, a comprehensive 13-week training plan designed for serious lifters. Comprising four intense workouts each week, this program focuses on maximizing muscle engagement through a mix of dynamic exercises like the Deficit Deadlift and Standing Behind Neck Shoulder Press. Tailored for those with a garage gym setup, you'll build power, endurance, and muscle definition while honing your technique. Get ready to elevate your training and achieve the results you've been striving for!

Use the conjugate system of Max Effort and Dynamic Effort in order to build size and strength.
While this is a powerlifting split, OHP is treated like a main lift for the benefits it gives to general physicality and benching strength

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Standing Behind Neck Shoulder Press (Barbell)

Bench Press (Close Grip)

Cable Low Row

Chin-Up (Weighted)

Katana Extension

Lateral Raise (Cable)

ME Upper

Deficit Deadlift (Barbell)

Squat (Paused)

Glute Kickback (Cable)

Back Extension (Weighted)

Pallof Press

Wrist Curls

ME Lower

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Barbell Row

Tricep Pushdown (Cable)

Rotator Cuff Prehab

DE Upper

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

DE Lower

Chest Fly (Dumbbell)

Spoto Press

Z Press

Bent Over Row (Dumbbell)

Pull-Up (Weighted)

Tricep Rope Push Down (Cable)

Lu Raise

Zercher Squat (Barbell)

Leg Extension

Lying Leg Curl

Cable Crunch

Pillars Of Hercules

Bench Press (Barbell)

Meadow Row

Tricep Extension (Dumbbell)

Chest Press (Machine)

Deadlift (Barbell)

Front Squat (Barbell)

Pull Through (Cable)

Leg Press

Ab Wheel

Seated Shoulder Press (Dumbbell)

JM Press

Kroc Row

Lat Pulldown

Face Pull

Library Deadlift

Tempo Squat (Barbell)

Sissy Squat

Reverse Nordic Curl

Plate Pinch

Lat Pulldown (Close Grip)

Overhead Extension (EZ Bar)

Chest Fly (Cable)

Stiff Leg Deadlift

Abs Crunch (Weighted)

Peaking 1

Squat Test

Upper Test

Deadlift Test

Phase 1

Phase 2

Phase 3

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