Strength - Conjugate Method Cycle 1: Training by Dan Bradley in TrainHeroic

Fortified Body Gym

Strength & Conditioning

Coach

Dan Bradley

The Conjugate Method: Strength Without Limits
The Conjugate Method is a proven powerlifting system designed to maximize strength in the Squat, Bench Press, and Deadlift. This program combines Maximum Effort and Dynamic Effort training to build explosive power and absolute strength while ensuring optimal recovery.

Each week is structured into four key sessions:
✅ Max Effort Bench Variation Day – Build upper body strength with heavy pressing variations.
✅ Max Effort Squat & Deadlift Variation Day – Push lower body limits with heavy squat and deadlift movements.
✅ Speed Bench Day – Improve pressing speed and explosiveness with dynamic effort work.
✅ Speed Squat & Deadlift Day – Develop lower body power with fast, explosive lifts.

Designed by degree-qualified Strength & Conditioning coaches with 20+ years of experience, this program ensures continuous progression, smarter training, and real results—without plateaus.

Start Cycle 1 today and take the first step toward elite strength!

Features
1 sessions per week
Must use App app to view and log training
Program Training

$15

Get Strength - Conjugate Method Cycle 1

Constant Progression

Avoid plateaus with a rotating mix of max effort and dynamic effort training.

Increased Explosiveness

Improve speed and power output with fast, forceful lifts designed for athletic performance.

Optimized Recovery

Train hard without burnout by utilizing structured recovery periods between heavy and dynamic sessions.

Well-Rounded Strength

Build absolute strength, speed, and endurance by targeting multiple muscle groups and energy systems.

Proven, Time-Tested System

The Conjugate Method isn’t just theory—it’s a battle-tested system used by elite powerlifters, strength athletes, and professional sports teams worldwide.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Sample Week

Week 1 of 4-week program

Monday

Maximum Effort Bench Day

Band Face Pull

2 x 10

Banded Straight Arm Pulldown

2 x 10

Fat Gripz Floor Press

8, 6, 3, 3, 3, 3, 3, 3, 3, 3

Skull Crushers

4 x 8

Inverted Row

4 x 10

Lying Leg Raise On Bench

4 x 20

Wednesday

Maximum Effort Squat/Dead Day

Squat Stretch

2 x 1:00

Banded Shoulder Dislocations

2 x 10

Paused Box Squat

8, 6, 3, 3, 3, 3, 3, 3, 3, 3

Romanian Deadlift (RDL)

4 x 8

Calf Raise

4 x 20

Landmine Rotations

4 x 20

Friday

Speed Bench Day

Band Face Pull

2 x 10

Banded Straight Arm Pulldown

2 x 10

Close Grip Bench Press

9 x 3 @ 45 %

Tricep Pushdown

4 x 8

Bent Over Row

4 x 10

Lying Leg Raise On Bench

4 x 20

Saturday

Speed Squat/Deadlift Day

Squat Stretch

2 x 10

Box Squat

8 x 2 @ 45 %

Deadlift

6 x 1 @ 65 %

Hip Thrust

4 x 8

Sit-up

4 x 20

Coach

More from Fortified Body Gym

Dan Bradley

Build Strength. Gain Power. Never Plateau.

Cycle 1 of the Conjugate Method is your foundation for unstoppable strength—a proven, science-backed system trusted by elite lifters. Designed by degree-qualified coaches with 20+ years of experience, this program ensures you get stronger, faster, and more

Get Strength - Conjugate Method Cycle 1

FAQs

1. What is Cycle 1 of the Conjugate Method?

Cycle 1 is the introductory phase of the Conjugate Method—designed to build a strong foundation in strength, speed, and technique. It uses a rotating structure of Max Effort and Dynamic Effort training days for both upper and lower body to improve your squat, bench press, and deadlift.

2. How is this different from other strength programs?

Unlike most other programs, the Conjugate Method uses weekly variation and targeted intensity, allowing you to build strength consistently while avoiding burnout. It also places a strong emphasis on recovering properly and addressing weak points.

3. How many days per week is the program?

Cycle 1 runs 4 days per week, with sessions focused on: Max Effort Bench Variation Max Effort Squat/Deadlift Variation Speed Bench Speed Squat/Deadlift This schedule balances intensity with recovery, setting you up for long-term progress.

4. What kind of results can I expect from Cycle 1?

You’ll build a solid foundation of strength and explosiveness, improve your bar speed, and start identifying and addressing weak points in your main lifts. Most people see noticeable improvements in strength, control, and movement quality by the end of the cycle. Then bring on Conjugate Cycle 2!

5. Is Cycle 1 suitable for beginners?

Cycle 1 is best suited for intermediate to advanced lifters. While rooted in powerlifting principles, it's designed for those who already have a solid base of lifting experience and want to take their strength, performance, and technique to the next level.