Conjugate Modified Full body push pull

It's super high volume 
You have to modify it for your goals 
You can start with lower weights in the first week depending on your level and recovery state 


Add your body weight to your 1RM in pull ups and chin ups

You can alternate between the two options if you are so fatigued (volume manipulation)

Option 1 here you can add more exercises 
 Full body alternate between squat and Rdl
Rest 
Push  
Pull
alternate every week 
Rest 

Option 2
Full body alternate with squat
Push  
Pull
Rest 
Full body alternate with Rdl
Pull 
Push 
Rest

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Add optional traps forearm abs and calevs

Pull-Up (Weighted)

Barbell Row

Leg Curl

Standing Behind Neck Shoulder Press (Barbell)

JM Press (Smith Machine)

Bicep Curl (Barbell)

Pull

Incline Bench Press (Smith Machine)

Dip (Weighted)

Preacher Curl (EZ Bar)

Leg Extension

Pullover (Dumbbell)

Partial Lateral Raise (Cable)

Push 

Add optional neck , abs and calves training 

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Lu Raise

Dead Hang

Full body 

Chin-Up (Weighted)

Hack Squat

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

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