Embark on a transformative 16-week journey with the Conjugate program, designed for those ready to elevate their strength training. This 4-day-a-week regimen combines maximal effort and speed work, targeting key lifts like the squat, deadlift, and bench press to enhance your power and explosiveness. Each session is meticulously crafted with a mix of barbell and bodyweight exercises, ensuring a comprehensive approach to building muscle and strength. Get ready to push your limits and achieve new personal bests!

16 week conjugate

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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

Week 14

Week 15

Week 16

Low Box Squat

Romanian Deadlift (Barbell)

Decline Crunch

ME Squat/ DL

Bench Press (Close Grip)

T-Bar Row

Lying Tricep Extension (Barbell)

ME Bench

Box Squat (Barbell)

Deadlift (Barbell)

Speed Squat/DL

Bench Press (Barbell)

Rack Pull (Barbell)

Floor Press (Barbell)

Good Morning

Pin Press Bench (Barbell)

Squat (Barbell)

ME Squat/ DL Skill

ME Bench Skill

Back Extension

Lying Leg Raise

Bent Over Row (Barbell)

Barbell Row

Kettlebell Swing

Dumbbell Row

Tricep Pushdown (Cable)

Glute-Ham Raise

Leg Raise (Captain's Chair)

Seated Row (Machine)

JM Press (Smith Machine)

Hanging Leg Raise

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