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Conjugate Strong-Commercial Gym Conjugate

Conjugate Strong

Powerlifting, Bodybuilding, Strength & Conditioning
Coach
Connor Karwowski

Only have access to a straight bar and commercial gym equipment? NO PROBLEM.

This a powerbuilding program designed for those who want to run Conjugate but are confined to a commercial gym. While your gym equipment may be "standard" this program is not. You will be challenged weekly to improve strength, power, size, and conditioning by utilizing a wide variety of methods. Each week will be uniquely it's own as it builds and progresses on the prior and you will never find yourself feeling stagnant even with the most basic selection of equipment. Sign up and get strong, jacked, and in shape with a solid and most importantly, interesting, program.

It is assumed that you have access to a power rack, a straight barbell, and the standard machines available in a commercial gym setting. Things like a leg press, leg extension/curl, chest supported row, chest press, cables, lat pull down, DB's, some smaller bands, etc. Many have gotten wildly strong with even less and my goal is to make sure that all who want to run Conjugate have the ability to do so AND enjoy the journey.

**THIS PROGAM IS SET TO GO LIVE AND START SUNDAY, JANUARY 5TH. **

$30 / mo
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NO FRILL. ALL THRILL.
Conjugate run without the fancy bells and whistles is still the most effective training approach. Oftentimes people don't know how to properly adjust it for minimal equipment though. That is where this program comes in. Get bigger, stronger, and in better shape using only the most basic equipment paired with a wildly effective and fun plan.
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"3x12" IS DEAD
Bored of your normal rep schemes and patterns? You won't be anymore while running this program. Each week you will find new prescriptions to flip the traditional script on it's head and force you to dive deep into a world ruled by painfully awesome and rewarding work. You want more? Here it is.
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BASICS BUILD AND THEY BUILD WELL
We don't need a ton of fancy equipment to get things done well. While having access to a monolift, belt squat, reverse hyper, and so on would be ideal, this program thrives on elevating the basics to a different level of strength training.
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YEAR ROUND PROGRESS ON ALL FRONTS
A great strength training program ensures that growth is achieves on all facets of strength. Size, strength, endurance, tissue capacity, etc. should all be focused on throughout the year which is why the Conjugate method is superior. This program ensures that all of these points are addressed and progressed throughout each and every wave.
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IT WILL HURT & THAT'S OKAY
It's a good pain though. If you are a fiend for pain or seek the thrill of pushing your body to it's limits, then this program is for you. This will not be easy, it will be painful, and you will be better for it every single time.
Features
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Programming 4 days per week
4 days of programming each week that follow the traditional Conjugate structure of Max + Dynamic or Repetition effort
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Delivered through TrainHeroic
Easily access your workouts and track your progress through the TrainHeroic app without worrying about messy spreadsheets.
Equipment
Required
Power Rack // Straight Barbell // Dumbbells // Lat Pull Down // Leg Press // 45 Degree Back Extension // Chest Press // Chest Supported Row // Shoulder Press // Leg Extension/Curl // Cables // Light to Moderate Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2025-1-6

A1

Walking Lunge (unweighted)

3 x 20

A2

Banded Face Pulls

3 x 30

B

Pause Squat

8, 6, 4, 2, 2, 2, 2, 2

C

Toes Elevated RDL

3 x 10

D

Leg Extension Drop Set

10, 10, 15, 10, 10, 15, 10, 10, MAX

E

Heels Elevated Squat Pulse

1 x 60

F

Single Leg Leg Curl Machine

30, 30, MAX

G

Weighted Sit-up

3 x 10

Monday
2025-1-7

A1

Db Flat Bench

3 x 25

A2

Lat Pull Down

3 x 25

B

Close Grip Spoto Press

1, MAX

C

DB Incline Bench

3 x 15

D1

Neutral Grip Low Row

10, 10, MAX, MAX

D2

Underhand Dowel Lat Stretch

4 x 1 @ 45

E

Pec Fly

3 x 20

F1

Db Reverse Grip Curl

3 x 20

F2

Banded Triceps

3 x 50

Wednesday
2025-1-9

A1

Cossack Squats

3 x 20

A2

Lat Pull Down

3 x 25

B

High Bar Box Squat

10 x 3

C

Mid Shin Rack Pull

5 x 5

D

Bulgarian Split Squat w/ Contralateral Loading

3 x 24

E

45 Degree Back Extension

3 x 15

F

Leg Curl Machine

4 x 25

G

Bench Leg Lifts

3 x 20

Thursday
2025-1-10

A1

Push-Up

3 x 20

A2

DB Rear Delt Fly

3 x 20

B

Close Grip Bench Press

6 x 4

C

Wide Grip Incline Bench

12, 12, 12, MAX

D

Single Arm DB Dead Row

20, 20, MAX, MAX

E

Cable Rope Spread Press

15, MAX, MAX

F

Climbing Barbell Push-ups

5 x 30 @ 1, 2, 3, 4, 5

G

DB Lateral Raise

1 x 100

Coach
More from Conjugate Strong
coach-avatar Connor Karwowski

MS, CSCS, NSCA-CPT, Westside Barbell Special Strengths Certified

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