The Main Exercise Programming Template 2

Main Exercise Programming Template
12 - Week Sample Routine
I am going to provide you with a 12-week

Conjugate Fitness workout program template so
that you can understand the main exercise
variations 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 information
covered within this book.
However, I am also completely convinced that if
you decide to go with the 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 lifters have come out of Westside, you
know that the system works.
Regardless of its complications, it gets the job
done – and hopefully this 12-week routine will
show you a little bit more about how you can train
from week to week.
www.conjugatefitness.com -2 -
WEEK #1
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 a #1 Board - 1RM
Dynamic Effort Lower Body

 Back Squat + 50% Bar Weight + 25%
Band Tension, Box Squat - 12x2 reps
 Conventional Deadlift @75% - 8x1 rep
Dynamic Effort Upper Body

 Bench Press Against Doubled Micro or
Mini Bands - Use 50% of Floor Press Max
As Bar Weight, 9x3 reps
www.conjugatefitness.com -3-
WEEK #2

 Conventional Deadlift – 1RM

 Strict Press - 1RM

 Deadlift against band tension (mini or

light bands) ~50% bar weight (adjust
according to speed), 8x1 rep

 Floor Press @70% - 9x3 reps
WEEK #3

 Reverse Mini Band Squat, Straight Bar
Box Squat - 1RM

 Floor Press (Wide Grip) - 1RM

 Sumo Deadlift Speed Pulls 8x1 rep – Mini

bands

 Bench Press Medium Grip + 2 (Women) -
3 (Men) Chains Per Side - 9x3 reps (Use
50% of Floor Press Max As Bar Weight)
WEEK #4

 Good Morning (Wide Stance) - 5RM

 Board Press #3 Board Bench Press – 1-RM

 12x2 reps Safety Squat Bar - Box Squat @
50% w/ 25% Band Tension

Mini Bands - 50% of floor press max as
bar weight, 9x3 reps
WEEK #1

 Sumo Deadlift against mini/micro mini
bands - 1RM

 Close grip bench press against
mini/micro mini bands - 1RM


 Buffalo Bar Bench Press Against Doubled
Micro Mini or Mini Bands - Use 50% of
floor press max as bar weight, 9x3
WEEK #2

 Good Morning (Wide Stance) – 3RM

 Floor Press + 1-2 Chains Per Side - 1RM



 9 sets Bench Press with 2 chains (sets: 3
wide 3 medium and 3 narrow 30
seconds of rest)
WEEK #3

 Safety Squat Bar Box Squat with Bands
Pulling from front (Monster Mini/Mini
Bands) - 1RM

 Bench Press (Wide Grip) with Straight Bar
+ 1-2 Chains Per Side - 1RM

 Speed Front Squat – Box squat @75% of 1
rep max - 12x2 reps
 Sumo Deadlift Speed Pulls 8x1 – Mini

bands

 9 sets x 3 reps (2-3 chains per side) and
football bar or straight bar (Sets: 3
narrow, 3 medium, 3 wide 30 seconds of
rest in-between)
WEEK #4

 Back Squat, Straight Bar Box Squat – 1RM

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

rep max - 10x2 reps

bar weight, 9x3
www.conjugatefitness.com - 10 -
WEEK #1

 Sumo deadlift Ultra Wide – 1 RM

 Bench Press (Narrow Grip) - 1RM

rep max - 10x2 reps

Mini Bands - Use 50% of Floor Press Max
As Bar Weight, 9x3
WEEK #2

 Anderson Back Squat - 1RM

 Reverse Band (Light Band/Women |
Average Band/Men) Bench Press + 1
chain (women) or 3 (men) chains per
side - 1RM

 Straight Bar Speed Back Squat to Low
Box + Bands – 25% band tension
(Women: Light bands, Men: Average
bands) - 50%, 12x2 reps

 15 sets of reps Speed Bench – 5 sets at
each grip 20 sec rest periods with
reverse light/ average band
WEEK #3

 Conventional Deadlift against mini
bands – 1RM

 Rack Press against mini/micro mini bands
– Bench Press (Place Pins 2 inches off of
chest)- 1RM

bands) - 55%, 10x2 reps
 Sumo Deadlift Speed Pulls 8x1 – Mini

bands

 Bench Close Grip Bench Press 9 sets, 3
reps, bar weight 50% of 1RM
WEEK #4

 Close stance Back Squat - Box Squat -
1RM

 Straight Bar Floor Press - 2RM

bands) - 60%, 10x2
 Sumo Deadlift (against mini/micro mini

bands) @80% - 6x1 rep

bar weight, 9x3
Summary
This sample shows when you need to change the

variations, the percentages of your 1-RM and
much more.
Notice that the variations can change from week

to week, though you are still doing a squat,
deadlift, 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.

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Main Exercise Programming Template

12 - Week Sample Routine

I am going to provide you with a 12-week

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Conventional Deadlift @75% - 8x1 rep

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Deadlift against band tension (mini or

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Sumo Deadlift Speed Pulls 8x1 rep – Mini

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Conventional Deadlift @80% - 6x1 rep

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Conventional Deadlift @75% - 8x1 rep

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Deadlift against band tension (mini or

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Sumo Deadlift Speed Pulls 8x1 – Mini

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Conventional Deadlift @80% - 8x1 rep

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Conventional Deadlift @75% - 8x1 rep

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body

Dynamic Effort Lower Body

 Sumo Deadlift Speed Pulls 8x1 – Mini

Dynamic Effort Upper Body

Maximal Effort Lower Body

Maximal Effort Upper Body