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    Conjugate

    Uploaded by

    Julian R
    The document outlines a 4-week training program consisting of max effort and speed work for both squats/deadlifts and bench press. Each week focuses on a different lift and includes variations such as box squats, rack pulls, floor press, etc. along with assistance exercises like rows, extensions and abs work. The program progresses over 4 cycles, gradually increasing the weight used for max effort lifts and decreasing rest periods for speed work.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Conjugate

    Uploaded by

    Julian R
    95 views13 pages
    The document outlines a 4-week training program consisting of max effort and speed work for both squats/deadlifts and bench press. Each week focuses on a different lift and includes variations such as box squats, rack pulls, floor press, etc. along with assistance exercises like rows, extensions and abs work. The program progresses over 4 cycles, gradually increasing the weight used for max effort lifts and decreasing rest periods for speed work.

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    conjugate method template

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    The document outlines a 4-week training program consisting of max effort and speed work for both squats/deadlifts and bench press. Each week focuses on a different lift and includes variations such as box squats, rack pulls, floor press, etc. along with assistance exercises like rows, extensions and abs work. The program progresses over 4 cycles, gradually increasing the weight used for max effort lifts and decreasing rest periods for speed work.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    95 views13 pages

    Conjugate

    Uploaded by

    Julian R
    The document outlines a 4-week training program consisting of max effort and speed work for both squats/deadlifts and bench press. Each week focuses on a different lift and includes variations such as box squats, rack pulls, floor press, etc. along with assistance exercises like rows, extensions and abs work. The program progresses over 4 cycles, gradually increasing the weight used for max effort lifts and decreasing rest periods for speed work.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    You are on page 1of 13

    Cycle 1

    Week 1

    Monday – Max Effort Squat/DL

    Low box squat – work up to a 3rm

    Straight leg deadlifts 4 x 8

    Incline bench sit-ups 4 x 15

    Wednesday – Max Effort Bench

    Close grip bench – work up to a 3rm

    T-bar rows 4 x 8

    Lying DB extensions 4 x 12

    Friday – Speed Squat

    Box squats 45% 8 x 2

    Speed deadlift 65% 6 x 1


    Straight leg deadlifts 4 x 8

    Incline bench sit-ups 4 x 15

    Sunday – Speed Bench

    Speed bench 45% 9 x 3

    T-bar rows 4 x 8

    Lying DB extensions 4 x 12

    Week 2

    Monday – Max Effort Squat/DL

    Rack Pull – work up to a 3rm

    Straight leg deadlifts 4 x 8

    Incline bench sit-ups 4 x 15


    Wednesday – Max Effort Bench

    Floor Press – work up to a 3rm

    T-bar rows 4 x 8

    Lying DB extensions 4 x 12

    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1

    Straight leg deadlifts 4 x 8

    Incline bench sit-ups 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    T-bar rows 4 x 8

    Lying DB extensions 4 x 12
    Week 3

    Monday – Max Effort Squat/DL

    Goodmorning– work up to a 3rm

    Straight leg deadlifts 4 x 8

    Incline bench sit-ups 4 x 15

    Wednesday – Max Effort Bench

    Rack Press – work up to a 3rm

    T-bar rows 4 x 8

    Lying DB extensions 4 x 12

    Friday – Speed Squat

    Box squats 55% 8 x 2

    Speed deadlift 75% 6 x 1

    Straight leg deadlifts 4 x 8


    Incline bench sit-ups 4 x 15

    Sunday – Speed Bench

    Speed bench 55% 9 x 3

    T-bar rows 4 x 8

    Lying DB extensions 4 x 12

    Week 4

    Monday – Squat/DL skill day

    Free Squat - work up to 85% of 1rm

    Deadlift - work up to 85% of 1rm

    Straight leg deadlifts 4 x 8

    Incline bench sit-ups 4 x 15


    Wednesday – Bench skill day

    Bench Press – work up to 85% of 1rm

    T-bar rows 4 x 8

    Lying DB extensions 4 x 12

    Friday – Speed Squat

    Box squats 45% 8 x 2

    Speed deadlift 65% 6 x 1

    Straight leg deadlifts 4 x 8

    Incline bench sit-ups 4 x 15

    Sunday – Speed Bench

    Speed bench 45% 9 x 3

    T-bar rows 4 x 8

    Lying DB extensions 4 x 12
    Cycle 2

    Week 1

    Monday – Max Effort Squat/DL

    Low box squat – work up to a 1rm

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Wednesday – Max Effort Bench

    Close grip bench – work up to a 1rm

    Bentover barbell rows 4 x 8

    Lying BB extensions 4 x 12
    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    Bentover barbell rows 4 x 8

    Lying BB extensions 4 x 12

    Week 2
    Monday – Max Effort Squat/DL

    Rack Pull – work up to a 1rm

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Wednesday – Max Effort Bench

    Floor Press – work up to a 3rm

    Bentover barbell rows 4 x 8

    Lying BB extensions 4 x 12

    Friday – Speed Squat

    Box squats 55% 8 x 2

    Speed deadlift 75% 6 x 1

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15


    Sunday – Speed Bench

    Speed bench 55% 9 x 3

    Bentover barbell rows 4 x 8

    Lying BB extensions 4 x 12

    Week 3

    Monday – Max Effort Squat/DL

    Goodmorning– work up to a 1rm

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Wednesday – Max Effort Bench

    Rack Press – work up to a 1rm


    Bentover barbell rows 4 x 8

    Lying BB extensions 4 x 12

    Friday – Speed Squat

    Box squats 45% 8 x 2

    Speed deadlift 65% 6 x 1

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Sunday – Speed Bench

    Speed bench 45% 9 x 3

    Bentover barbell rows 4 x 8

    Lying BB extensions 4 x 12
    Week 4

    Monday – Squat/DL skill day

    Free Squat - work up to 90% of 1rm

    Deadlift - work up to 90% of 1rm

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Wednesday – Bench skill day

    Bench Press – work up to 90% of 1rm

    Bentover barbell rows 4 x 8

    Lying BB extensions 4 x 12

    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1


    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    Bentover barbell rows 4 x 8

    Lying BB extensions 4 x 12

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