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.
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Main Exercise Programming Template
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
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Main Exercise Programming Template
WEEK #2
Maximal Effort Lower Body
Conventional Deadlift – 1RM
Maximal Effort Upper Body
Strict Press - 1RM
Dynamic Effort Lower Body
Back Squat + 55% Bar Weight + 25%
Band Tension, Box Squat - 10x2 reps
Deadlift against band tension (mini or
light bands) ~50% bar weight (adjust
according to speed), 8x1 rep
Dynamic Effort Upper Body
Floor Press @70% - 9x3 reps
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Main Exercise Programming Template
WEEK #3
Maximal Effort Lower Body
Reverse Mini Band Squat, Straight Bar
Box Squat - 1RM
Maximal Effort Upper Body
Floor Press (Wide Grip) - 1RM
Dynamic Effort Lower Body
Back Squat + 60% Bar Weight + 25%
Band Tension, Box Squat - 8x2 reps
Sumo Deadlift Speed Pulls 8x1 rep – Mini
bands
Dynamic Effort Upper Body
Bench Press Medium Grip + 2 (Women) -
3 (Men) Chains Per Side - 9x3 reps (Use
50% of Floor Press Max As Bar Weight)
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Main Exercise Programming Template
WEEK #4
Maximal Effort Lower Body
Good Morning (Wide Stance) - 5RM
Maximal Effort Upper Body
Board Press #3 Board Bench Press – 1-RM
Dynamic Effort Lower Body
12x2 reps Safety Squat Bar - Box Squat @
50% w/ 25% Band Tension
Conventional Deadlift @80% - 6x1 rep
Dynamic Effort Upper Body
Bench Press Against Doubled Micro or
Mini Bands - 50% of floor press max as
bar weight, 9x3 reps
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Main Exercise Programming Template
WEEK #1
Maximal Effort Lower Body
Sumo Deadlift against mini/micro mini
bands - 1RM
Maximal Effort Upper Body
Close grip bench press against
mini/micro mini bands - 1RM
Dynamic Effort Lower Body
10x2 reps Safety Squat Bar - Box Squat @
55% w/ 25% Band Tension
Conventional Deadlift @75% - 8x1 rep
Dynamic Effort Upper Body
Buffalo Bar Bench Press Against Doubled
Micro Mini or Mini Bands - Use 50% of
floor press max as bar weight, 9x3
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Main Exercise Programming Template
WEEK #2
Maximal Effort Lower Body
Good Morning (Wide Stance) – 3RM
Maximal Effort Upper Body
Floor Press + 1-2 Chains Per Side - 1RM
Dynamic Effort Lower Body
10x2 reps Safety Squat Bar - Box Squat @
60% w/ 25% Band Tension
Deadlift against band tension (mini or
light bands) ~50% bar weight (adjust
according to speed), 8x1 rep
Dynamic Effort Upper Body
9 sets Bench Press with 2 chains (sets: 3
wide 3 medium and 3 narrow 30
seconds of rest)
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Main Exercise Programming Template
WEEK #3
Maximal Effort Lower Body
Safety Squat Bar Box Squat with Bands
Pulling from front (Monster Mini/Mini
Bands) - 1RM
Maximal Effort Upper Body
Bench Press (Wide Grip) with Straight Bar
+ 1-2 Chains Per Side - 1RM
Dynamic Effort Lower Body
Speed Front Squat – Box squat @75% of 1
rep max - 12x2 reps
Sumo Deadlift Speed Pulls 8x1 – Mini
bands
Dynamic Effort Upper Body
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)
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Main Exercise Programming Template
WEEK #4
Maximal Effort Lower Body
Back Squat, Straight Bar Box Squat – 1RM
Maximal Effort Upper Body
Bench Press with Straight Bar + 1-2
Chains Per Side - 1RM
Dynamic Effort Lower Body
Speed Front Squat – Box squat @80% of 1
rep max - 10x2 reps
Conventional Deadlift @80% - 8x1 rep
Dynamic Effort Upper Body
Bench Press Against Doubled Micro or
Mini Bands - 50% of floor press max as
bar weight, 9x3
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Main Exercise Programming Template
WEEK #1
Maximal Effort Lower Body
Sumo deadlift Ultra Wide – 1 RM
Maximal Effort Upper Body
Bench Press (Narrow Grip) - 1RM
Dynamic Effort Lower Body
Speed Front Squat – Box squat @85% of 1
rep max - 10x2 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
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Main Exercise Programming Template
WEEK #2
Maximal Effort Lower Body
Anderson Back Squat - 1RM
Maximal Effort Upper Body
Reverse Band (Light Band/Women |
Average Band/Men) Bench Press + 1
chain (women) or 3 (men) chains per
side - 1RM
Dynamic Effort Lower Body
Straight Bar Speed Back Squat to Low
Box + Bands – 25% band tension
(Women: Light bands, Men: Average
bands) - 50%, 12x2 reps
Deadlift against band tension (mini or
light bands) ~50% bar weight (adjust
according to speed), 8x1 rep
Dynamic Effort Upper Body
15 sets of reps Speed Bench – 5 sets at
each grip 20 sec rest periods with
reverse light/ average band
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Main Exercise Programming Template
WEEK #3
Maximal Effort Lower Body
Conventional Deadlift against mini
bands – 1RM
Maximal Effort Upper Body
Rack Press against mini/micro mini bands
– Bench Press (Place Pins 2 inches off of
chest)- 1RM
Dynamic Effort Lower Body
Straight Bar Speed Back Squat to Low
Box + Bands – 25% band tension
(Women: Light bands, Men: Average
bands) - 55%, 10x2 reps
Sumo Deadlift Speed Pulls 8x1 – Mini
bands
Dynamic Effort Upper Body
Bench Close Grip Bench Press 9 sets, 3
reps, bar weight 50% of 1RM
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Main Exercise Programming Template
WEEK #4
Maximal Effort Lower Body
Close stance Back Squat - Box Squat -
1RM
Maximal Effort Upper Body
Straight Bar Floor Press - 2RM
Dynamic Effort Lower Body
Straight Bar Speed Back Squat to Low
Box + Bands – 25% band tension
(Women: Light bands, Men: Average
bands) - 60%, 10x2
Sumo Deadlift (against mini/micro mini
bands) @80% - 6x1 rep
Dynamic Effort Upper Body
Bench Press Against Doubled Micro or
Mini Bands - 50% of floor press max as
bar weight, 9x3
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Main Exercise Programming Template
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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