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Conjugate Made Easy
by Jeff J.
361 athletes joined
5.0
(1 rating)
Program Description
Conjugate is one of the best training methods in existence IF you understand and follow the core principles. It checks all the boxes. You get to lift heavy weight regularly and push your limits. You get sufficient volume frequently enough to consistently build muscle. You'll often be moving weight with speed and force. It offers ample opportunity to improve technique on the main compound lifts. There's a ton of exercise variety. Conjugate will get you both Strong and Jacked. Conjugate based programs are typically NOT of the cookie cutter variety because to truly get the most out of it you must both understand the fundamentals deeply, and be attentive and understanding of how you personally react to different stimuli - this takes time and experience. However, learning needs to start somewhere and a cookie cutter program is very likely a better place to start than trying to design your own program. This program is fueled by having run and experimented voraciously with Conjugate programming for multiple years. It can pretty much be run on repeat forever. Notes: You’ll lift 4 days per week. The workouts are best organized during the week as: - Max Lower - Max Upper - Rest - Dynamic Lower - Dynamic Upper - Rest - Rest Max days consist of a max attempt on a Squat, Deadlift, or Bench. They’re programmed as 1 rep max attempts, but you could also do a 3 or 5 reps max (I personally wouldn't go any higher than 3 reps). A max attempt means doing the most you can on the day, and this may very well be less than your PR. A good rule of thumb is to change Max Exercises after doing them 3 times. However, if you're still getting stronger on a particular variant you’re free to continue using it. You can also change variants every week ad infinitum, but a few should be done often enough to gauge progress. Dynamic work consists of a Squat and Dead on Lower days and a Bench on Upper days. On Lower days you’ll do 8 sets of 2 on Squat and 6 sets of 1 on Deadlift. On Upper days you'll do 9 sets of 3 on Bench. All sets are done with 1 minute of rest between. All 3 exercises will progress via increases in 1RM percent over the course of 3 weeks as follows: Week 1: 60% of 1RM Week 2: 65% Week 3: 70% ALL reps on dynamic lifts MUST move with SPEED. If there’s bar slowdown reduce the weight. A major benefit of dynamic work is the opportunity it offers for technical refinement because of the high number of reps you’ll be performing. With this in mind, I’d stick with the Big 3 lifts as much as possible on the Dynamic days. Every workout will include Accessory and/or Supplemental work after the Max or Dynamic work. They’re programmed as: - 3x3 for Supplemental Exercises (Squat, Dead, and Bench variants) - 4x8 for Leg and Back Accessories - 3x12 for Shoulders, Arms, Glutes, and Ab Accessories This is done for the sake of simplicity, but you can change to appropriate ranges for the exercise being performed.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 07, 2024 12:59
Last Edited
Jun 16, 2024 11:24
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Reps
@8.5-10
2
Pin Squat
3 Sets
3 Reps
3
Leg Curl
4 Sets
8 Reps
4
Rack Pull (Barbell)
4 Sets
8 Reps
5
Hip Thrust (Barbell)
3 Sets
12 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@8.5-10
2
Larsen Press (Barbell)
3 Sets
3 Reps
3
Pendlay Row
4 Sets
8 Reps
4
Lat Pulldown
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
8 Sets
2 Reps
60%
2
Deadlift (Barbell)
6 Sets
1 Reps
60%
3
Walking Lunge (Dumbbell)
4 Sets
8 Reps
4
Stiff Leg Deadlift
4 Sets
8 Reps
5
Pull Through (Cable)
3 Sets
12 Reps
6
Plank
3 Sets
12 mins
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
60%
2
Kroc Row
4 Sets
8 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Lu Raise
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
8 Sets
2 Reps
65%
2
Deadlift (Barbell)
6 Sets
1 Reps
65%
3
Walking Lunge (Dumbbell)
4 Sets
8 Reps
4
Stiff Leg Deadlift
4 Sets
8 Reps
5
Pull Through (Cable)
3 Sets
12 Reps
6
Plank
3 Sets
12 mins
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
65%
2
Kroc Row
4 Sets
8 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Lu Raise
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@8.5-10
2
Pin Squat
3 Sets
3 Reps
3
Leg Curl
4 Sets
8 Reps
4
Rack Pull (Barbell)
4 Sets
8 Reps
5
Hip Thrust (Barbell)
3 Sets
12 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Incline Bench Press 45 Degree
1 Set
1 Reps
@8.5-10
2
Larsen Press (Barbell)
3 Sets
3 Reps
3
Pendlay Row
4 Sets
8 Reps
4
Lat Pulldown
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
8 Sets
2 Reps
70%
2
Deadlift (Barbell)
6 Sets
1 Reps
70%
3
Walking Lunge (Dumbbell)
4 Sets
8 Reps
4
Stiff Leg Deadlift
4 Sets
8 Reps
5
Pull Through (Cable)
3 Sets
12 Reps
6
Plank
3 Sets
12 mins
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
70%
2
Kroc Row
4 Sets
8 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Lu Raise
3 Sets
12 Reps
Day 1
1
Front Squat (Barbell)
1 Set
1 Reps
@8.5-10
2
Pin Squat
3 Sets
3 Reps
3
Leg Curl
4 Sets
8 Reps
4
Rack Pull (Barbell)
4 Sets
8 Reps
5
Hip Thrust (Barbell)
3 Sets
12 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Close Grip)
1 Set
1 Reps
@8.5-10
2
Larsen Press (Barbell)
3 Sets
3 Reps
3
Pendlay Row
4 Sets
8 Reps
4
Lat Pulldown
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Reps
@8.5-10
2
Seated Overhead Press (Barbell)
3 Sets
3 Reps
3
Seated Row (Cable)
4 Sets
8 Reps
4
Pull-Up (Weighted)
4 Sets
8 Reps
5
French Press
3 Sets
12 Reps
6
AD Press
3 Sets
12 Reps
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@8.5-10
2
Safety Bar Squat
3 Sets
3 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
4
Hyperextension
4 Sets
8 Reps
5
Glute Bridge (Barbell)
3 Sets
12 Reps
6
Decline Crunch
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
8 Sets
2 Reps
60%
2
Deadlift (Barbell)
6 Sets
1 Reps
60%
3
Single Leg Curl
4 Sets
8 Reps
4
Good Morning
4 Sets
8 Reps
5
Goblet Squat
3 Sets
12 Reps
6
Cable Crunch
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
60%
2
Meadow Row
4 Sets
8 Reps
3
Pullover (Dumbbell)
4 Sets
8 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
Day 1
1
Squat (Paused)
1 Set
1 Reps
@8.5-10
2
Safety Bar Squat
3 Sets
3 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
4
Hyperextension
4 Sets
8 Reps
5
Glute Bridge (Barbell)
3 Sets
12 Reps
6
Decline Crunch
3 Sets
12 Reps
Day 2
1
Incline Bench Press 30 Degree
1 Set
1 Reps
@8.5-10
2
Seated Overhead Press (Barbell)
3 Sets
3 Reps
3
Seated Row (Cable)
4 Sets
8 Reps
4
Pull-Up (Weighted)
4 Sets
8 Reps
5
French Press
3 Sets
12 Reps
6
AD Press
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
8 Sets
2 Reps
65%
2
Deadlift (Barbell)
6 Sets
1 Reps
65%
3
Single Leg Curl
4 Sets
8 Reps
4
Good Morning
4 Sets
8 Reps
5
Goblet Squat
3 Sets
12 Reps
6
Cable Crunch
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
65%
2
Meadow Row
4 Sets
8 Reps
3
Pullover (Dumbbell)
4 Sets
8 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
Day 1
1
Rack Pull (Barbell)
1 Set
1 Reps
@8.5-10
2
Safety Bar Squat
3 Sets
3 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
4
Hyperextension
4 Sets
8 Reps
5
Glute Bridge (Barbell)
3 Sets
12 Reps
6
Decline Crunch
3 Sets
12 Reps
Day 2
1
Floor Press (Barbell)
1 Set
1 Reps
@8.5-10
2
Seated Overhead Press (Barbell)
3 Sets
3 Reps
3
Seated Row (Cable)
4 Sets
8 Reps
4
Pull-Up (Weighted)
4 Sets
8 Reps
5
French Press
3 Sets
12 Reps
6
AD Press
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
8 Sets
2 Reps
70%
2
Deadlift (Barbell)
6 Sets
1 Reps
70%
3
Single Leg Curl
4 Sets
8 Reps
4
Good Morning
4 Sets
8 Reps
5
Goblet Squat
3 Sets
12 Reps
6
Cable Crunch
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
70%
2
Meadow Row
4 Sets
8 Reps
3
Pullover (Dumbbell)
4 Sets
8 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Hernan MoralesMan
5 months ago
0 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
How many times can I run this program?