Conjugate: strength and hypertrophy

**Conjugate: Strength and Hypertrophy** is a dynamic 6-week program designed to maximize both strength and muscle growth through a powerbuilding approach. With 24 training sessions spread across the weeks, each workout lasts approximately 90 minutes, incorporating compound lifts and accessory work to target all major muscle groups. This intermediate-level program requires access to a full gym, ensuring you have the necessary equipment for effective training. Get ready to push your limits and transform your physique with a structured blend of intensity and volume!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Barbell Row

Rolling Tricep Extension (Dumbbell)

Lateral Raise (Dumbbell)

Upper Heavy

Squat (Barbell)

Romanian Deadlift (Barbell)

Back Extension (Weighted)

Lower Heavy

Bicep Curl (EZ Bar)

Upper Hypertrophy 

Squat (Smith Machine)

Leg Curl

Lower Hypertrophy 

Alternate PR lifts until next block:
Standard
Larsen 
Close grip 
Incline
Pin press
Wide grip

Alternate squat and deads variation weekly,
Rack pull 
Sumo 
Pause squat 
Safety bar 

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