Fearless Conjugate upper/lower

Program Description

Mon - Rest Tue - DEL - Dynamic Effort Lower Wed - MEU - Heavy Max Bench or Press Thu - Rest Fri - MEL - Heavy Max Squat or Deadlift Sat - DEU - Dynamic Effort Upper Sun - Rest ► MAX Effort simplified (ME) ◀ Heavy Triple, aka 3-Rep Max 70-80% of 3-Rep Max for 1 AMRAP (As Many Reps as Possible) Set 70-80% of 3-Rep Max for 2-3 sets of 5 reps 3 or 4 Accessory Exercises for 3-4 sets of 8-115 reps Heavy Upper - MEU 3-5 Rep Max < Pressing Movement -25% Rep Out < Same Movement 3 sets x 10 reps with the same weight (ascending RPE each week until no progress) -25% Rep Out < Same Movement AMRAP 3-4 x 6-8 < Weakpoint Accessory to help main lift, usually Tricep Dominant Movement 3-6 x 8-12 < Horizontal Pull 3-6 x 8-12 < Vertical Pull 3-4 x 10-15 < Shoulder Press or Additional Chest Press 3-4 x 10-15 < Arm Isolation Movement 3-4 x 12-15 < Rear Delt Movement Heavy Lower - MEL 3-5 Rep Max < Squat, DL or Good Morning Variation -25% Rep Out < Same Movement 3 sets x 10 reps with the same weight (ascending RPE each week until no progress) 4-6 x 6-8 < Weakpoint Accessory like Hard Posterior Chain Movement 3-5 x 8-12 < Weakpoint Movement like Unilateral Movement 3-5 x 8-12 < Moderate Posterior Chain Movement WORK < Heavy Abs ► DYNAMIC Effort simplified (DE) ◀ Competition Lift for 10x3 reps or 5x5 or 12/10/8 x 2(SQ) or 1(DL) ⬊ Start Week 1 of the program at 60% of your 1-Rep Max ⬊ Increase by 5% per week (you will be training with 85% in Week 6) 3 or 4 Accessory Exercises for 3 sets of 8-10 reps Light Upper - DEU 5 x 5 or 8 x 3 < Overhead or Bench Press 3-6 x 6-8 < Weakpoint Accessory like a Tricep Dominant Movement 3-6 x 8-12 < Horizontal Pull 3-6 x 8-12 < Vertical Pull 3-4 x 10-15 < Shoulder or Chest movement 3-4 x 10-15 < Arm Isolation Movement 3-4 x 12-15 < Rear Delt Movement Light Lower - DEL 5x5 or 10x3 < Competition Lift or similar (Box Squat) (60% of 1 RM) 4-6 x 6-8 < Weakpoint Accessory - Hard Posterior Chain Movement or Alternate stance Deadlift 3x5 3-5 x 8-12 < Weakpoint Accessory like a Unilateral Quad/Glute Movement 3-5 x 8-12 < Weakpoint Accessory Moderate Posterior Chain Movement 3-5 x 8-12 < Additional Moderate Quad focus (optional) 3-4 x 10-15 < Optional Calf Exercise WORK < Heavy Abs ME Lower lifts: low bar squat, high bar squat, floor press, bands+chains, bar variations, good mornings, paused squats, conventional DL, sumo DL, deficits, block pulls, rack pulls, etc. ME Upper lifts: flat bench press, cgbp, Spoto press, JM press, slingshot, 1-2-3-board press, paused press, bands+chains, etc. Upper barbell accessories: upper back or chest exercises (i.e. bent-over rows, Pendlay rows, shrugs, incline bench, decline bench) Upper weakpoint accessories: triceps or pecs, depending on your weaknesses. Lower barbell accessories: lower back exercises (RDLs, SLDLs) Lower weakpoint accessories: glutes/hams or quadriceps, depending on your weaknesses Feel free to switch out the Exercises.

Program Overview

Summary