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Westside Barbell Conjugate Method - The Ultimate Workout Program Template

This document provides a 4-week sample training routine using the conjugate method. Each week alternates between maximal effort days, focusing on 1 rep max lifts with varied equipment, and dynamic effort days, consisting of higher rep ranges with submaximal weights. Exercise variations, percentages of 1RM, and other parameters are changed each week to continually challenge the body. The routine demonstrates how to rotate exercises and intensities over multiple weeks using the conjugate method principles.

Uploaded by

Ryan Gibney
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© © All Rights Reserved
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8K views7 pages

Westside Barbell Conjugate Method - The Ultimate Workout Program Template

This document provides a 4-week sample training routine using the conjugate method. Each week alternates between maximal effort days, focusing on 1 rep max lifts with varied equipment, and dynamic effort days, consisting of higher rep ranges with submaximal weights. Exercise variations, percentages of 1RM, and other parameters are changed each week to continually challenge the body. The routine demonstrates how to rotate exercises and intensities over multiple weeks using the conjugate method principles.

Uploaded by

Ryan Gibney
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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 dierences between Max Eort
and Dynamic Eort 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

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Conjugate Method
Programming Template
W E

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

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Conjugate Method
Programming Template
W E

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

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Conjugate Method
Programming Template
W E

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

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Conjugate Method
Programming Template
W E

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

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Conjugate Method
Programming Template
W E

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-

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