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Aesthetic Conjugate
by Alex H.
95 athletes joined
Program Description
This is my Conjugate inspired Program for getting Jacked, Stacked and Strong. I love this system, but I’ve made a few tweaks to make the system simpler and more accessible for the late novice/ early intermediate lifter. This doesn’t consist of Speed Work, rather we will do 5x5’s instead, using around 70% of our max, and a focus on moving the weight POWERFULLY. MAX EFFORT UPPER WORK For max effort upper work we will be ramping up to a 3 rep max, then drop 25% and go for a rep record, then drop another 25% and rep record again. We will rotate the exercise every 2 weeks, so for the first week, be conservative with the 3rm and try to beat it, and push it a little bit the second week MAX EFFORT LOWER WORK For max effort lower we will also work up to a 3rm and then drop 25% and go for a rep record, however we don’t drop another 25% like on the upper day, we go to our accessory work. This will mostly be a squat max but every 3rd week we will do a deadlift 3rm before switching squat variant I will give a solid prescription for the lifts to do for the max effort work, but you can change this if you want to. 5X5 WORK As stated we won’t do speed work, instead we’ll do 5x5’s powerfully, starting with 70% of 1rm adding 2.5kg to 5kg each workout, if you fail to get all reps one week, switch the exercise For upper do : Bench or OHP For lower do : Box Squats or High bar Squats ACCESSORY WORK For upper body day the accessory work will be 6x6’s each exercise I got this from doug youngs program and it really works! For lower body, we will do a heavy hinge movement for 6-8 reps and then 8-12 reps for other lower body and ab accessories. You are welcome to change the accessories work to suit your needs, however again I will give a prescription of exercises and suggest any changes be in the same vein as the exercise you’re taking out, don’t replace your leg work with curls Please do the split in this order with this spacing (you can use whichever days work for you this is an example) Mon - 5x5 Upper Tuesday - Max Effort Lower Thursday - Max Effort Upper Saturday - 5x5 Lower These workouts are long, you definitely need to be bulking on this, but this is working wonders for me and I hope it helps you out! NOTE: for some reason I can’t edit the max effort exercises so here is the exercises I recommend for each rotation, if you can change the exercise in app please do, if not just put your numbers in for the exercise is the squat or bench slot Upper: Week 1-2 bench Week 3-4 floor press Week 5-6 close grip bench Week 7-8 3 sec pause bench Lower Week 1-2 squat Week 3 deadlift Week 4-5 low bar squat Week 6 sumo deadlift Week 7-8 zercher squat
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jan 12, 2024 09:06
Last Edited
Jun 24, 2024 04:01
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
@7-8
3
Dip (Weighted)
4 Sets
6 Reps
@7-8
4
Bicep Curl (Dumbbell)
6 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Good Morning
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Hamstring Curl
3 Sets
8-12 Reps
@7.5
6
Cable Crunch
5 Sets
10 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
75%
50%
3
Lat Pulldown
6 Sets
6 Reps
@8
4
Dip (Weighted)
6 Sets
6 Reps
@8
5
Bicep Curl (Barbell)
6 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Good Morning
3 Sets
6-8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Hamstring Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
@7-8
3
Dip (Weighted)
4 Sets
6 Reps
@7-8
4
Bicep Curl (Dumbbell)
6 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Good Morning
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Hamstring Curl
3 Sets
8-12 Reps
@7.5
6
Cable Crunch
5 Sets
10 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
75%
50%
3
Lat Pulldown
6 Sets
6 Reps
@8
4
Dip (Weighted)
6 Sets
6 Reps
@8
5
Bicep Curl (Barbell)
6 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Good Morning
3 Sets
6-8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Hamstring Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
@7-8
3
Dip (Weighted)
4 Sets
6 Reps
@7-8
4
Bicep Curl (Dumbbell)
6 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
75%
50%
3
Lat Pulldown
6 Sets
6 Reps
@8
4
Dip (Weighted)
6 Sets
6 Reps
@8
5
Bicep Curl (Barbell)
6 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Good Morning
3 Sets
6-8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Hamstring Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@7.5
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Good Morning
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Hamstring Curl
3 Sets
8-12 Reps
@7.5
6
Cable Crunch
5 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
@7-8
3
Dip (Weighted)
4 Sets
6 Reps
@7-8
4
Bicep Curl (Dumbbell)
6 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Good Morning
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Hamstring Curl
3 Sets
8-12 Reps
@7.5
6
Cable Crunch
5 Sets
10 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
75%
50%
3
Lat Pulldown
6 Sets
6 Reps
@8
4
Dip (Weighted)
6 Sets
6 Reps
@8
5
Bicep Curl (Barbell)
6 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Good Morning
3 Sets
6-8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Hamstring Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
@7-8
3
Dip (Weighted)
4 Sets
6 Reps
@7-8
4
Bicep Curl (Dumbbell)
6 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Good Morning
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Hamstring Curl
3 Sets
8-12 Reps
@7.5
6
Cable Crunch
5 Sets
10 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
75%
50%
3
Lat Pulldown
6 Sets
6 Reps
@8
4
Dip (Weighted)
6 Sets
6 Reps
@8
5
Bicep Curl (Barbell)
6 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Good Morning
3 Sets
6-8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Hamstring Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
@7-8
3
Dip (Weighted)
4 Sets
6 Reps
@7-8
4
Bicep Curl (Dumbbell)
6 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Good Morning
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Hamstring Curl
3 Sets
8-12 Reps
@7.5
6
Cable Crunch
5 Sets
10 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
75%
50%
3
Lat Pulldown
6 Sets
6 Reps
@8
4
Dip (Weighted)
6 Sets
6 Reps
@8
5
Bicep Curl (Barbell)
6 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Good Morning
3 Sets
6-8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Hamstring Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
@7-8
3
Dip (Weighted)
4 Sets
6 Reps
@7-8
4
Bicep Curl (Dumbbell)
6 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Good Morning
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Hamstring Curl
3 Sets
8-12 Reps
@7.5
6
Cable Crunch
5 Sets
10 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
75%
50%
3
Lat Pulldown
6 Sets
6 Reps
@8
4
Dip (Weighted)
6 Sets
6 Reps
@8
5
Bicep Curl (Barbell)
6 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Good Morning
3 Sets
6-8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Hamstring Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
@7-8
3
Dip (Weighted)
4 Sets
6 Reps
@7-8
4
Bicep Curl (Dumbbell)
6 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Good Morning
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Hamstring Curl
3 Sets
8-12 Reps
@7.5
6
Cable Crunch
5 Sets
10 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-9.5
2
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
75%
50%
3
Lat Pulldown
6 Sets
6 Reps
@8
4
Dip (Weighted)
6 Sets
6 Reps
@8
5
Bicep Curl (Barbell)
6 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Good Morning
3 Sets
6-8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Hamstring Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
5 Sets
10 Reps
@7.5