Fearless Conjugate upper/lower

Mon - Rest
Tue - DEL
Wed - MEU - Heavy Max Bench or Press
Thu - Rest
Fri - MEL - Heavy Max Squat or Deadlift
Sat - DEU
Sun - Junk/Acc. Day

► 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 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 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 Exercises.

Mon - Rest
Tue - DEL
Wed - MEU - Heavy Max Bench or Press
Thu - Rest
Fri - MEL - Heavy Max Squat or Deadlift
Sat - DEU
Sun - Junk/Acc. Day

► 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 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 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

Accessory/Junk Day - Lighter work of various reps & sets
Calves
Biceps
Triceps
Forearms
Neck
Abs
Weakpoints

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 Exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Trap Bar Deadlift

Front Squat (Barbell)

Good Morning

Belt Squat

Calf Raise (Leg Press)

Plank

Decline Crunch (Weighted)

Dynamic Effort Lower

Squat (Low Bar)

Low Bar Box Squat

Romanian Deadlift (Paused)

Bulgarian Split Squat (Barbell)

Glute-Ham Raise (Weighted)

Max Effort Lower

Z Press

Dumbbell Row

Underhand Lat Pulldown

Bench Press (Dumbbell)

JM Press

Hammer Curl (Dumbbell)

Lying Rear Lateral Raise

Dynamic Effort Upper

Alternating Dumbbell Curl

Tricep Extension (Cable)

Hammer Strength Preacher Curl

Reverse Bicep Curl (EZ Bar)

Neck Harness

Neck Curl

Standing Calf Raise

Hanging Leg Raise

Seated Dip (Machine)

Bench Press (Wide Grip)

Junk/Extra Day

Incline Bench Press (Paused)

Close-Grip Block Bench Press

T-Bar Row

Pull-Up (Neutral Grip, Weighted)

Seated Overhead Press (Barbell)

Bicep Curl (Barbell)

Nautilus Inspiration Row (Wide-Grip)

Max Effort Upper

Overhead Press (Barbell)

Deadlift (Deficit)

Safety Bar Squat

Speed Deadlift

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Rear Delt Dumbbell Swing

Front Box Squat

Split Squat (Dumbbell)

Barbell Row

Chin-Up (Weighted)

Incline Curl (Dumbbell)

Sumo Deadlift (Barbell)

Booty Builder

Incline Bench Press (Barbell)

Jefferson Deadlift

Back Extension (Weighted)

Reverse Hyperextension

Wide Grip Lat Pulldown

Overhead Tricep Extension (Cable)

Zottman Curl

Squat (Smith Machine)

Landmine Oblique Twist

Calf Raise (Machine)

Banded Barbell Bench Press

Banded Barbell Row

Nautilus Plate-Loaded Lever Row

Meadow Row

Bench Press (Close Grip)

Pendlay Row

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