Conjugate PHUL

Program Description

Built to combine principles of the WSBB conjugate program and a traditional PHUL, combines some key concepts from each. Focus is placing more emphasis on the conjugate method for performance, but still includes some nuance from PHUL for hypertrophy and growth. Max effort (ME) goal of 3-5 reps on top set for heavy days, rest as much as needed between sets. Dynamic effort (DE) days will include some hypertrophy principles, but DE movements will target 6-8 sets of 2/3 reps (2 for lower, 3 for upper), with short (1 minute) rest between sets. ME lifts should rotate every 3 weeks to avoid stagnating, with goal to progressively overload each movement over time - top set should either add reps or add weight each week, no matter how minimal. ME top sets followed by 2-3 sets of 80%, same rep range (use these to help auto-regulate and determine progressions, as well as pick up extra volume when necessary). Accessories should be targeted to any notable weak points. DE days take on more of the hypertrophy burden, and should be regularly reviewed to determine what accessories are needed. Some general hypertrophy will always be included, but add or adjust as fatigue, imbalances, and time allow. Alternate primary left every 4th week (i.e. keeping each movement x3 weeks at a time). Make sure variations are complementary (i.e. if DL on ME day, squat on DE day, and vice versa - same with OHP and bench. Make sure to regularly alternate which is ME and which is DE).

Program Overview