Conjugate Squat emphasis

Get Stronger and try to tailor the accessories to your weaknesses
If you dont know your 1RM try to conservatively estimate them. For speedwork use the 1RM of the „Normal“ version i.e: if 65% of 1Rm is programmed for speedbench use your Bench 1RM. Same goes for any deadlift or Squat variation : Enter your 1RM of the squat and Deadlift into the boxes at the beginning and then go from there.

Week 1-4: Base Phase ,ME Movements have 3 reps, Accessory set A
Week 5-8:Intensification 1 ,ME Movements have 2 reps, Accessory set B
Week 9-12:Intensification 2 ,ME Movements have 1 reps, Accessory set A
Week 13-16: Circa-Max Peak, ME Movements Are programmed according to a circa Max Peaking Phase, Accessory Set B 

If you feel like the Programmed accessories Are Not best for your Weakspots feel free to swap them out for different ones that Hit roughly the Same muscle groups(dont prgramm Split-Squats on Upper days for example). Also if you feel like you would grow more muscle with more Volumen try adding a Set of two on the accessories. Listening to your Body and tending to your needs is what make Conjugate, Conjugate. A preprogrammed Plan might seem counterintuitive but it gives a great Baseline to start from. On the ME Movements: if you get a 2.5kg pr ,take it and dont burn yourself out for the Rest of the block. On the DE(Speed)Movements try to move the weight as fast as possible.

It is structured according to a Upper,Lower Split: ME Upper,ME Lower, Rest, DE Upper, DE Lower, Rest ,Rest. It is always three weeks hard (because of Louises Pendulum Wave) and one Deload Week. With the circa Max cycle the structure slightly deviates. The Last Week of the circa Max Peak is structured Like this: Monday Upper, Tuesday Lower, the (Mock-) Meet should be on Saturday the Same Week.The Days Are Build around a Lift that is one of the big three or a slight Variation(2second paused Bench for ME Upper, Box Squat for ME Lower). If you dont Like Good Mornings, you could Substitute for another Heavy deadlift session, but then you would have to Switch the ME Lower Movements so that you dont have Deadlifts or Squats two weeks in a Row. If you do that you would have to restrcuture the next block so that the other ME Lower Movement is Trained in the Deload Week. So if in Block one you Substitute goodmornings for deadlifts(or a Variation of deadlifts) then the ME Lower movements would be Deadlift,Squat,Deadlift,Squat. If you choose not to the deload Week will be like the third week of the block but with less intensity.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Deadlift (Deficit)

Romanian Deadlift (Barbell)

Glute-Ham Raise

Pendlay Row

Front Squat (Barbell)

Cable Crunch

ME Lower

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

JM Press

Chest Supported Row (Machine)

High Pull

Alternating Dumbbell Curl

Rear Delt Fly (Dumbbell)

ME Upper

Speed Box Squat

Speed Deadlift

Pull Through (Cable)

Split Squat (Dumbbell)

Hip Thrust (Barbell)

Hack Squat

Abs Crunch (Machine)

DE Lower

Change the grip every 3 Sets(wide,normal,close)

Speed Benchpress

Overhead Press (Barbell)

Tricep Pushdown (Cable)

Rolling Tricep Extension (Dumbbell)

Pull-Up (Weighted)

Face Pull

Hammer Curl

Lateral Raise (Dumbbell)

DE Upper

Box Squat (Barbell)

Spoto Press

Deadlift (Barbell)

Pin Press Bench (Barbell)

Leg Curl

Hyperextension

Seated Row (Cable)

Bench Press (Paused)

Bench Press (Dumbbell)

Push Up (Weighted)

Yates Row

Lat Pulldown

Good Morning

Leg Press

Lying Leg Curl

Seated Shoulder Press (Dumbbell)

Skull Crusher

Decline Bench Press (Barbell)

Bent Over Row (Barbell)

Lying Rear Lateral Raise

Bicep Curl (Barbell)

Deadlift (Paused)

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