This 12 week program utilizes the conjugate method to break up the four weekly workouts into the traditional Max Effort and Dynamic Effort days. This program focuses on building max strength, muscular endurance and hypertrophy, while incorporating a baseline of conditioning. Max effort work rotates weekly to experiment with a variety of movements to keep things fun and challenging. Dynamic effort work is rotated every three weeks and accessories can change every 1-3 weeks. This is a good program for anyone who is interested in trying out the conjugate method for the first time, or those who have a bit of experience and want a good push every workout while taking out the guesswork of things. The programs scheduled days are Monday, Tuesday, Thursday and Friday, but they can be changed to fit your schedule and lifestyle. It is highly recommended to keep 72 hours between sessions of the same body area.

This is a general program that will check most boxes for everyone, but if you are someone who would like a more personalized approach, please reach out as that is another service that I do offer and would be more than happy to help.