Aesthetic Conjugate

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Bent Over Row (Barbell)

Dip (Weighted)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

5x5 Upper 

Squat (Barbell)

Good Morning

Split Squat (Dumbbell)

Hamstring Curl

Cable Crunch

Max Effort Lower 

Lat Pulldown

Bicep Curl (Barbell)

Max Effort Upper 

5x5 Lower 

0 reviews for Aesthetic Conjugate