Westside Barbell Conjugate Method - The Ultimate Workout Program Template

Conjugate Method Programming Template

4 - Week Sample Routine

I am going to provide you with a four-‐week Conjugate Method workout program template so that you can understand the main move varia
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Conjugate Method Programming Template W E

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Maximal Effort Lower Body § 

Back Squat + 2-3 Chains Per Side, Box Squat - 1RM

Maximal Effort Upper Body § 

Bench Press Against Doubled Micro Mini or Mini Bands, to 1 Board - 1RM

Dynamic Effort Lower Body §  § 

Back Squat + 50% Bar Weight + 25% Band Tension, Box Squat - 12x2 Conventional Deadlift @75% - 3x6

Dynamic Effort Upper Body § 

Bench Press Against Doubled Micro or Mini Bands - Use 50% of Floor Press Max As Bar Weight, 9x3


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Buffalo Bar + 2-3 Chains Per Side, Box Squat - 1RM

Maximal Effort Upper Body Strict Press - 1RM

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Back Squat + 55% Bar Weight + 25% Band Tension, Box Squat - 10x2 Deadlift against band tension (mini or light bands) ~50% bar weight (adjust according to speed), 8x1


Floor Press @70% - 9x3


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Reverse Mini Band Squat, Straight Bar - 1RM


Football Bar Floor Press + 1-2 Chains Per Side - 1RM


Back Squat + 60% Bar Weight + 25% Band Tension, Box Squat - 8x2 Sumo Deadlift Speed Pulls 8x1 – Mini bands


Bench Close Grip Bench Press 9 sets, 3 reps, 50% 1 RM


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Safety Squat Bar Box Squat with Bands Pulling from front (Light/Average Bands) - 1RM


Bench Press with Straight Bar + 1-2 Chains Per Side - 1RM


Front Squat @70% - 12x2 Conventional Deadlift @80% - 3x4


Bench Press Against Doubled Micro or Mini Bands - 50% of floor press max as bar weight, 9x3


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Summary

This sample shows when you need to change the varia

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Westside Barbell Conjugate Method - The Ultimate Workout Program Template

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