STT: Vol. 4 - The Conjuthicc Method

Listen up, pencil neck. If your lifts are as limp as your handshake and your sleeves flap in the wind like sad little flags, it’s time to fix your life. 

Conjuthicc Method isn’t just a program—it’s a battle plan to make you thick, hard, and unapologetically unstoppable. Bench, Deadlift, Squat, and Shoulder Press get annihilated with max effort, dynamic speed, and enough accessory pump work to make your traps and tris look like they’ve been juicing since birth.

This is for the lifters who know that big lifts don’t come with tiny di... effort—. If you’re still skipping leg day or worrying about your "deload," this isn’t for you. But if you’re ready to grip it, rip it, and leave the gym looking like a damn Greek god had a baby with a Mack truck, then welcome to the jungle.

Conjuthicc Method: Where excuses die and thiccness rises. Get big or stay small—your call.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Against Mini Bands

Machine Bench Press

Lat Pulldown

Band Pull Apart

Tricep Pushdown (Cable)

Dip (Weighted)

Hammer Curl

Deficit Deadlift (Barbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Pendlay Row

Back Extension (Weighted)

Ab Wheel

Pull-Up (Bodyweight)

Squat (Barbell)

Hack Squat

Seated Calf Raise

Reverse Lunge (Dumbbell)

Hamstring Curl

Leg Extension

Bench Press (Duffalo Bar)

Bench Press (Barbell)

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Horizontal Row

Single Arm Tricep Extension (Cable)

Overhead Press (Barbell)

ADD 5lbs to: Bench, Machine Bench and Lat Pulldown. 

ADD Chain or weight to DIPs

Rack Pull (Barbell)

T-Bar Row

Hanging Leg Raise

Box Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Goblet Squat

Leg Press

Calf Raise (Leg Press)

Plank (Weighted)

ADD 5lbs to Chest Fly, Lat Raise, and Horizontal Row

Bench Press (Football Bar)

Push Press (Barbell)

Block Pull (Barbell)

Single Arm Row (Dumbbell)

Glute-Ham Raise

Cable Crunch

Bench Press (McDonald Bar)

Seated Overhead Press (Dumbbell)

START W 10# LESS THAN BLOCK 1, BUT USE MONSTER MINI

Bench Against Monster Mini Bands

2 Board Bench

Standing Overhead Press

Standing Lat Pulldown

Banded Face Pull

Tate Press

Bicep Curl (Machine)

Sumo Deadlift (Barbell)

Seated Row (Cable)

Good Morning

Weighted Situp

Squat (Paused)

Bench Press (2 Chains)

Skull Crusher (Barbell)

Seal Row

Reverse Hyperextension

Front Squat (Barbell)

Bench Press (3-4 Chains)

Seated Overhead Press (Barbell)

Trap Bar Deadlift

Snatch Deadlift

Landmine Row

Safety Bar Squat

Bench Press (5-6 Chains)

TAKE WEIGHT DOWN 10# FROM LAST BLOCK, BUT ADD A LIGHT BAND.

Dumbbell Bench (Elbows Out)

Push Up

Banded Tricep Pushdown

Bicep Curl (Barbell)

Chest Supported Row (Dumbbell)

Floor Press (Barbell)

Guillotine Press

Cable Crossover

Rear Delt Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

TAKE WEIGHT DOWN 10# FROM LAST BLOCK, ADD A LEIGHT BAND. +5# FROM LAST WEEK.

Meadow Row

Single Leg Romanian Deadlift

Bench Press (Wide Grip)

Landmine Press

Bent Over Row (Barbell)

Farmer's Walk (Weighted)

Bench Press (1.5 Board)

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