Conjugate 24W

8 week conjugate program with 4 week volumization blocks and exercise variation. Intended to be ran twice. No deloads included but to be taken as necessary. 

A key difference this program has from the Westside method is the "variation" exercise on ME days is just backoff sets of the primary movement (taken from Andy Baker's variation) 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

T-Bar Row

Shrug (Barbell)

Skullcrusher (EZ Bar)

ME Upper

Squat (Barbell)

Deadlift (Barbell)

Hamstring Curl

ME Lower

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Push Up

Bicep Curl (Cable)

DE Upper

Ab Wheel

DE Lower

Low Incline Bench Press

Front Squat (Barbell)

Bench Press (Paused)

Stiff Leg Deadlift

Bench Press With Mini Bands

Sumo Deadlift (Barbell)

High Incline Bench Press

Squat (Paused)

Deficit Deadlift (Barbell)

Pin Press Bench (Barbell)

Squat To Pins (Paused)

https://www.andybaker.com/conjugate-programming-in-a-home-gym-part-1-max-effort-bench-day/

Dead Stop Rack Bench Press

Sumo Deadlift (Paused)

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