Conjugate Method

Programming Template

4 - Week Sample Routine

I  am  going  to  provide  you  with  a  four-­‐week  Conjugate  Method  

workout  program  template  so  that  you  can  understand  the  main  
move  varia<ons  as  well  as  the  differences  between  Max  Effort  
and  Dynamic  Effort  days.  I  recognize  that  the  system  is  
extremely  complicated  and  there  is  a  lot  of  informa<on  covered  
within  this  book.  However,  I  am  also  completely  convinced  that  
if  you  decide  to  go  with  the  Westside-­‐Barbell  conjugate  method,  
it  can  provide  you  with  all  of  the  improved  strength  and  
performance  that  you  have  been  looking  for.    
 
This  is  the  system  that  I  have  used  myself  and  have  seen  how  it  
has  helped  my  clients  and  me.  If  you  look  back  at  the  numbers  of  
how  many  world-­‐class  power  liIers  have  come  out  of  Westside,  
you  know  that  the  system  works.  Regardless  of  its  complica<ons,  
it  gets  the  job  done  –  and  hopefully  this  four-­‐week  rou<ne  will  
show  you  a  liLle  bit  more  about  how  you  can  train  from  week  to  
week.    

www.conjugatefitness.com -2-
 Conjugate Method
Programming Template
W E E K 1

Maximal Effort Lower Body

§  Back Squat + 2-3 Chains Per Side, Box Squat - 1RM

Maximal Effort Upper Body

§  Bench Press Against Doubled Micro Mini or Mini Bands, to 1 Board - 1RM

Dynamic Effort Lower Body

§  Back Squat + 50% Bar Weight + 25% Band Tension, Box Squat - 12x2
§  Conventional Deadlift @75% - 3x6

Dynamic Effort Upper Body

§  Bench Press Against Doubled Micro or Mini Bands - Use 50% of Floor Press Max
As Bar Weight, 9x3

www.conjugatefitness.com -3-
 Conjugate Method
Programming Template
W E E K 2

Maximal Effort Lower Body

§  Buffalo Bar + 2-3 Chains Per Side, Box Squat - 1RM

Maximal Effort Upper Body

§  Strict Press - 1RM

Dynamic Effort Lower Body

§  Back Squat + 55% Bar Weight + 25% Band Tension, Box Squat - 10x2
§  Deadlift against band tension (mini or light bands) ~50% bar weight (adjust
according to speed), 8x1

Dynamic Effort Upper Body

§  Floor Press @70% - 9x3

www.conjugatefitness.com -4-
 Conjugate Method
Programming Template
W E E K 3

Maximal Effort Lower Body

§  Reverse Mini Band Squat, Straight Bar - 1RM

Maximal Effort Upper Body

§  Football Bar Floor Press + 1-2 Chains Per Side - 1RM

Dynamic Effort Lower Body

§  Back Squat + 60% Bar Weight + 25% Band Tension, Box Squat - 8x2
§  Sumo Deadlift Speed Pulls 8x1 – Mini bands

Dynamic Effort Upper Body

§  Bench Close Grip Bench Press 9 sets, 3 reps, 50% 1 RM

www.conjugatefitness.com -5-
 Conjugate Method
Programming Template
W E E K 4

Maximal Effort Lower Body

§  Safety Squat Bar Box Squat with Bands Pulling from front (Light/Average
Bands) - 1RM

Maximal Effort Upper Body

§  Bench Press with Straight Bar + 1-2 Chains Per Side - 1RM

Dynamic Effort Lower Body

§  Front Squat @70% - 12x2

§  Conventional Deadlift @80% - 3x4

Dynamic Effort Upper Body

§  Bench Press Against Doubled Micro or Mini Bands - 50% of floor press max as
bar weight, 9x3

www.conjugatefitness.com -6-
 Conjugate Method
Programming Template
W E E K 4

Summary

This  sample  shows  when  you  need  to  change  the  varia<ons,  the  
percentages  of  your  1-­‐RM  and  much  more.  No<ce  that  the  
varia<ons  can  change  from  week  to  week,  though  you  are  s<ll  
doing  a  squat,  deadliI,  and  bench  press.  You  can  choose  any  
four  days  of  the  week  that  you  like,  though  I  do  recommend  
allowing  for  at  least  a  day  of  rest  between  the  four  days  so  that  
you  can  allow  your  muscles  to  recover.    

www.conjugatefitness.com -7-