In this program you will find four weekly workouts based on the conjugate method. This program is designed to improve max strength, muscular endurance, and hypertrophy. Max effort work will rotate weekly, dynamic effort work will rotate every three weeks, and accessory work will rotate every one to four weeks depending on the movement. This program is for anyone interested in the conjugate method that wants to take the thinking out of planning sessions week to week. The days will be put in Monday, Tuesday, Thursday, & Friday but can be moved by you to whatever days and order works best for you schedule. Please keep in mind it is best to have 72 hours rest between major workouts of the same body area. 

It is important to note that this is a general program and while I am happy to answer any questions, any individualized programming and review is done one on one through a different channel. If that is what you are interested in, please see the coaching application link in my Instagram bio or send me an email or direct message. 

Directions for Max Effort Work:

• ​The goal is to work up to a top set within a reasonable number of jumps. We do not want to devote a large amount of the daily volume to this. Try to keep heavy attempts 85%+ limited to no more than 5 or 6. Find your max and shut it down. 
• Maxes should be high quality. I won't assign RPE, but you should not be aiming for a 10 every single day. Consider all of the factors that go into a heavy lift other than simply contracting your muscles. Your setup, your position, your brace, etc. Try to get all of those on point which sometimes mean taking the weight down a bit. Conservative maxes lead to more consistent progress down the line. 
• Beat your previous max (if you have one) by five pounds and move on. This has always been #theplan. 
• This program is primarily designed for raw work but can be modified for those lifting in gear very easily. Regular work in your briefs/suit is important as well as getting at least one shirted bench shirt a month. Please reach out directly with questions or concerns for how to incorporate that. I will include most relevant equipped information in the directions for each workout. 

Directions for Dynamic Effort Work:

• ​The main goal for today is to move the bar fast. If you find that your speed is just not feeling fast enough or you are extra fatigued, it is okay to drop the percentages a bit. This is called autoregulation and is something that all lifters should learn to do. I typically suggest a 5% drop in weight to start and then adjust from there based on the day. 
• We can sneak in extra conditioning by keeping the pace quick on this day. Move fast from set to set especially on your main work. I typically recommend trying to do a set every minute on the minute (EMOM) on these days for the main barbell work.
• We will use free squats and box squats as well as both deadlift stances. Pay attention to the notes for each wave. 
• Equipped lifters will typically default to wearing briefs/single ply bottoms for dynamic effort lower work but pay attention to specifics in notes week to week. 

Directions for Accessory Work:

• ​Accessories will make up the bulk of the volume we do daily. Do not neglect them, they are the main builders. Strength, size, and endurance can and will be trained weekly if not daily in this program. 
• The intensity matters a lot and you need to be picking weights that are difficult to perform near the reps/ranges given with good form. If you find yourself finishing a set of around a dozen but felt you could have easily completed another 5-10 reps, you probably weren't using heavy enough weight. Adjust as necessary. 
• Accessories typically run in waves. This is so you can progress them and get as much out of the movement as possible. Be aggressive but smart with your jumps week to week. 
• Do not simply go through the motions. I will often make notes on certain tempos to use but all accessories should be approached with the intent to control the movement. When done properly, lighter weights can feel heavy. This is the sweet spot for long term progression. It's not necessarily a marathon because we need to push the gas a bit harder than that but it certainly doesn't have to be a sprint every day.