Westside Barbell Conjugate Method - The Ultimate Workout Program Template

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.

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Maximal Effort Upper Body

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


Maximal Effort Lower Body

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

W E E K 1


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


§  Strict Press - 1RM



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

W E E K 2



§  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


§  Floor Press @70% - 9x3


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



§  Reverse Mini Band Squat, Straight Bar - 1RM

W E E K 3



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


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


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



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

W E E K 4



§  Front Squat @70% - 12x2 §  Conventional Deadlift @80% - 3x4


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


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.

W E E K 4


Westside Barbell Conjugate Method - The Ultimate Workout Program Template

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