Horse Cock Conjugate

Build maximal strength, speed, and power through a highly varied training system that prevents plateaus by consistently rotating exercises and stimulus.

The frequency of rotating accessory lifts depends on several factors, including your training goals, experience level, and the intensity of your main lifts. Here are some general guidelines:

1.	Beginner/Intermediate Lifters:
Rotate every 4–6 weeks: Stick with the same accessory lifts for 4–6 weeks to allow for progressive overload and strength gains. After this period, rotate to new exercises that target the same muscle groups but in different ways.

2.	Advanced Lifters:
Rotate every 3–4 weeks: Advanced lifters may need to rotate accessory lifts more frequently (every 3–4 weeks) to prevent plateaus and avoid overuse injuries.
	
3.	Specificity to Main Lifts:
Accessory lifts should be chosen to address weaknesses in your main lifts (squat, bench, deadlift, etc.). You may want to rotate them based on how your main lifts are progressing. If you notice a weakness or plateau in a certain phase of your main lift, adjust your accessory lifts accordingly.

4.	Injury Prevention and Variety:
TV Regularly changing accessory lifts helps reduce the risk of repetitive strain injuries. You can also introduce variety to keep training engaging and avoid mental fatigue.

It’s also important to track your progress with accessory lifts and ensure you’re not changing them too frequently, as that can hinder improvement.

The accessory lifts listed as such address my weaknesses at the time of this programming.   Feel free to swap them out with yours.  Start with multi joint movements and work towards isolation movements at the end.

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Week 1

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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

Anderson Squat

Romanian Deadlift (Barbell)

Lunge (Barbell)

Back Extension (Weighted)

Plank

Ab Wheel

Heavy Lower

Squat (Low Bar)

Zercher Squat (Barbell)

Box Squat (Barbell)

Safety Bar Squat

Deadlift (Deficit)

Squat (Paused)

Deadlift (Barbell)

Split Stance Deadlift

Sumo Deadlift (Barbell)

Bench Press (Barbell)

Bench Press (Dumbbell)

Barbell Row

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Heavy Upper

Speed Bench Press

Push Press (Barbell)

Dumbbell Row

Bicep Curl (Barbell)

Seated Overhead Press (Dumbbell)

Tricep Extension (Cable)

Speed Work Upper

Incline Bench Press (Barbell)

Pause Dumbbell Bench Press

Floor Press (Barbell)

Bench Press (Close Grip)

Overhead Press (Barbell)

Dip (Weighted)

Speed Barbell Box Squat

Speed Deadlift

Reverse Lunge (Barbell)

Hamstring Curl

Kettlebell Swing

Speed Work Lower

Trap Bar Deadlift

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