First Conjugate

Program Description

This is for people who understand the basics of what the conjugate or Westside training methods are. Without this understanding, you will not get the most out of this workout. It consists of 2 dynamic days and 2 max effort days. For intermediate or advanced lifters. New max on one of Squat, Overhead Press, Bench, or Deadlift every 2 weeks. Start with Wenning Warmup superset with no breaks when not maxing out on one of these. A week consists of 2 max effort and 2 dynamic effort days. On dynamic days use lightweight with bands and/or chains on the main lift and move the weight at maximum velocity. On max days, the main movement can be modified to a similar movement to work on weaknesses or because you don’t have the equipment needed but do not to repeat the same max effort exercise in multiple weeks. Work up to 90-100% on most max effort lifts and then back off to 80% for follow on sets. You will need to add warmup sets as needed. When starting the program it asks for lots of 1RM to help autofill data. It’s okay to enter 0 or rough guesses the first time through the program. On max effort days, you will find these values and be able to fill them in during your workout.

Program Overview