Bench-Press Barbarian

The Conjugate Masters Bench Blueprint is a 16–24 week specialized strength program designed specifically for the healthy 55+ lifter who already owns a solid bench press and wants to push to a new impressive PR bench in just 4–6 months—without burning out or risking injury. By blending the proven Westside-inspired conjugate method (rotating weekly Max Effort, Dynamic Effort, and Repetition Effort upper-body days) with intelligent exercise variation, balanced pulling work, and one light lower-body session per week, the program simultaneously builds raw maximal strength, explosive power, and supporting muscle mass while respecting the recovery demands of masters athletes. It keeps volume controlled, prioritizes shoulder and elbow health, and uses frequent exercise rotation to bypass plateaus and overuse issues common after age 50—so you can add serious iron to your bench press while still feeling fresh, strong, and ready to train for years to come.

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Speed Benchpress

Lat Pulldown

Push Up (Incline)

Belt Squat

Leg Press

Reverse Hyperextension

Floor Press (Barbell)

Pec Deck (Machine)

Hamstring Curl

Legs Up Bench Press (Barbell)

Chest Fly (Cable)

T-Bar Row

Incline Bench Press (Dumbbell)

Meadows Row

Bench Press (Close Grip)

Alternating Dumbbell Curl

Single Arm Tricep Extension (Cable)

Overhead Press (Dumbbell)

Rolling Tricep Extension (Dumbbell)

Y Raise

Bicep Curl (Barbell)

Tempo Bench Press

Skull Crusher (Dumbbell)

Seated Shoulder Press (Dumbbell)

Leg Extension

Bench Press (Barbell)

Speed Benchpress 25% Bands

Speed Bench Press w/ 25% Bands

Bicep Curl (Dumbbell)

Speed Spoto w/ %25 Band

Concentration Curl

Speed close grip w/ 25% bands

Single Arm Row (Dumbbell)

Banded Tricep Pressdown

Face Pull

Chest Supported Row (Machine)

Spoto Press

Tate Press

Lateral Raise (Cable)

Pin Press Bench (Barbell)

Lat Pulldown (Close Grip)

Deficit Push Up

Incline Curl (Dumbbell)

JM Press

Rear Delt Fly (Cable)

Bench Press (Paused)

Seated Wide-Grip Row (Cable)

Reverse Bicep Curl (EZ Bar)

Reverse Grip Press

Tricep Extension (Cable)

Lat Pulldown (Single Arm)

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