Fortified Body Gym
The Conjugate Method: A Breakdown
Overview:
The Conjugate Method is a powerlifting training program that focuses on enhancing performance in key exercises such as Squat, Bench Press, and Deadlift. The method employs two main types of workouts - dynamic effort and maximum effort - for both upper and lower body regions. Adequate recovery is ensured by scheduling a 72-hour interval between maximum and dynamic training for the same body part. Each workout session consists of 4-6 exercises to target specific muscle groups effectively.
Training Structure:
- Dynamic Effort Lower Body: Targeting lower body strength with explosive and fast-paced movements.
- Dynamic Effort Upper Body: Focused on upper body strength, using dynamic and speedy exercises.
- Maximum Effort Lower Body: Concentrating on lower body strength by challenging it with heavy loads.
- Maximum Effort Upper Body: Prioritizing upper body strength through heavy resistance exercises.
Note: The Conjugate Method emphasizes proper recovery and employs a well-rounded selection of exercises to optimize overall strength and performance.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Band Face Pull
2 x 10
A2
Banded Straight Arm Pulldown
2 x 10
B
Fat Gripz Floor Press
8, 6, 3, 3, 3, 3, 3, 3, 3, MAX
C
Skull Crushers
4 x 8
D
Inverted Row
4 x 10
E
Lying Leg Raise On Bench
4 x 20
A1
Squat Stretch
2 x 1:00
A2
Banded Shoulder Dislocations
2 x 10
B
Paused Box Squat
8, 6, 3, 3, 3, 3, 3, 3, 3, MAX
C
Romanian Deadlift (RDL)
4 x 8
D
Calf Raise
4 x 20
E
Landmine Rotations
4 x 20
A1
Band Face Pull
2 x 10
A2
Banded Straight Arm Pulldown
2 x 10
B
Close Grip Bench Press
9 x 3 @ 45 %
C
Tricep Pushdown
4 x 8
D
Bent Over Row
4 x 10
E
Lying Leg Raise On Bench
4 x 20
A
Squat Stretch
2 x 10
B
Box Squat
8 x 2 @ 45 %
C
Deadlift
6 x 1 @ 65 %
D
Hip Thrust
4 x 8
E
Sit-up
4 x 20
