Modern Conjugate 2.0 (1)

This program will help you gain strength and work capacity. The goal is to be the strongest you’ve ever been at the end of the program.

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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

High Bar Squat (Barbell)

Hack Squat

Back Extension (Weighted)

Split Squat (Dumbbell)

Wide Grip Lat Pulldown

Bicep Curl (Barbell)

Decline Sit Up (Weighted)

Max Effort Squat

Floor Press (Barbell)

Chest Press (Machine)

Rolling Tricep Extension (Dumbbell)

Chest Fly (Machine)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Tricep Rope Push Down (Cable)

Hip Flexor Raise

Max Effort Bench

1.5 Squat

Sumo Deadlift (Barbell)

Stiff Leg Deadlift

Pendlay Row

Leg Curl

Hammer Curl

Decline Crunch (Weighted)

DE Squat/ME Deadlift

Bench Press (Barbell)

Seated Military Press (Barbell)

Push Up

Front/Side Raise

Meadow Row

Pullover (Dumbbell)

Overhead Tricep Extension (Cable)

Leg Raise (Captain's Chair)

Dynamic Effort Bench 

Squat (Paused)

Pin Press Bench (Barbell)

Squat (Low Bar)

Front Squat (Barbell)

Dimmel Deadlift

Bulgarian Split Squat (Bodyweight)

Pull-Up (Neutral Grip, Bodyweight)

Preacher Curl (EZ Bar)

Close Grip Incline Bench

French Press

Dumbbell Row

Face Pull

V-Handle Tricep Pushdown (Cable)

Block Pull (Barbell)

Yates Row

Reverse Bicep Curl (EZ Bar)

Shoulder Press (Machine)

Seated Dumbell Clean

Skull Crusher (Barbell)

Single Leg Back Extension

Bicep Curl (Cable)

Spoto Press

JM Press

Single Arm Iso Row

H Roll

Single Arm Tricep Extension (Cable)

Deadlift (Barbell)

Hammer Curl (Cable)

Dip (Weighted)

Single Arm Shoulder Press

Straight Arm Pulldown

Single Arm Overhead Tricep Extension

Bench Press (Close Grip)

Chin-Up (Bodyweight)

21s (EZ Bar)

Bench Press (Paused)

Single Leg Romanian Deadlift

Single Arm Row (Cable)

Tricep Extension (Barbell)

Band Leg Curl

Band Pushdown

Soft Tissue Work

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