BJJ/Wrestling Conjugate Split

Blake B.

Mixture of the Max Effort Method, the Dynamic Effort Method, blended with a healthy dose of conditioning work.

Search up Conjugate/Westside Training style for further information.

In Dynamic days RPE 6 and 7 is representing percentage. Ex: PRE 6 = 60%

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Tricep Extension (Cable)

Bicep Curl (Machine)

Max Effort Upper 

Med Ball Slam

Pull-Up (Bodyweight)

Dip (Bodyweight)

Dynamic Effort Upper 

Squat (Barbell)

Box Jump

Hanging Leg Raise

Back Extension

Cardio

Dynamic Effort Lower

Overhead Press (Barbell)

Bench Press (Dumbbell)

Seated Row (Cable)

Overhead Tricep Extension (Cable)

Hammer Curl

Deadlift (Barbell)

Pendlay Row

Incline Chest Press (Machine)

High Row

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Lateral Med Ball Throw

Zercher Squat (Barbell)

Cable Crunch

Incline Bench Press (Barbell)

Bicep Curl (EZ Bar)

Sumo Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Lying Leg Curl

Leg Extension

Max Effort Lower 

Lateral Med Ball Slam

Lat Pulldown

Incline Curl (Dumbbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

1 reviews for BJJ/Wrestling Conjugate Split

Blake B.