Strength - Conjugate Method Cycle 2: Training by Dan Bradley in TrainHeroic

Fortified Body Gym

Strength & Conditioning

Coach

Dan Bradley

The Conjugate Method: Cycle 2 – More Weight, More Gains
Who is this for?
This program is for powerlifters, strength athletes, and serious lifters looking to continue building maximum strength, speed, and explosiveness in the Squat, Bench Press, and Deadlift. If you've completed Cycle 1, this next phase is your opportunity to push heavier weights and attack new weak points for even greater progress.

Why choose Cycle 2?
In this cycle, the intensity increases—weights go up, and new exercise variations are introduced to target specific weaknesses in your lifts. The Conjugate Method ensures you keep progressing without plateaus by combining Maximum Effort (heavy lifts) and Dynamic Effort (speed and explosiveness) training.

Each week is structured into four key sessions:
✔ Max Effort Bench Variation Day – Lift heavier and build pressing power with new exercise variations.
✔ Max Effort Squat & Deadlift Variation Day – Push lower body strength to new levels with increased intensity.
✔ Speed Bench Day – Continue improving explosive power while refining bar speed.
✔ Speed Squat & Deadlift Day – Develop even more lower body power with targeted speed work.

This program, developed by degree-qualified Strength & Conditioning coaches with over 20 years of experience, is designed to keep you progressing safely and effectively.

No plateaus. No wasted time. Just results.

Start Cycle 2 today and take your strength to the next level!

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

$15

Get Strength - Conjugate Method Cycle 2

Constant Progression

Say goodbye to plateaus. The rotating mix of Max Effort and Dynamic Effort sessions keeps your body adapting and progressing week after week.

Increased Explosiveness

Boost speed, power, and bar velocity with fast, forceful lifts tailored for athletes and strength-focused lifters alike.

Optimized Recovery

With structured recovery built into the program, you can train hard without stalling or burning out—allowing for consistent weekly progress.

Reinforce the Weakest Link

This cycle introduces targeted lift variations to isolate and strengthen the weakest links in your squat, bench, and deadlift chains—eliminating breakdowns and helping you lift heavier, more efficiently.

Built by Experts, Backed by Results

Designed by degree-qualified Strength & Conditioning coaches with 20+ years’ experience, Cycle 2 follows a proven blueprint trusted by competitive lifters and athletes alike.

Features

Programming 4 days per week

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

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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 longe.

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

Barbell Floor Press with Bands

8, 6, 4, 4, 4, 2, 2, 2, 2, 2

Tricep Pushdown

4 x 8

Supinated Grip Barbell Row

4 x 10

Russian Twist

4 x 20

Wednesday

Maximum Effort Squat/Dead Day

Squat Stretch

2 x 1:00

Banded Shoulder Dislocations

2 x 10

Safety Bar Squat

8, 6, 4, 4, 4, 2, 2, 2, 2, 2

Hip Thrust

4 x 8

Good Morning

4 x 15

Sit-up

4 x 20

Friday

Speed Bench Day

Band Face Pull

2 x 10

Banded Straight Arm Pulldown

2 x 10

Incline Bench Press

9 x 3 @ 50 %

Shoulder Press

4 x 8

Incline Reverse Flys

4 x 10

Lying Leg Raise On Bench

4 x 20

Saturday

Speed Squat/Deadlift Day

Squat Stretch

2 x 10

Hack Squat

8 x 2 @ 50 %

Deadlift

6 x 1 @ 70 %

Nordic Curl on GHD

4 x 8

Seated Knee Tuck

4 x 20

Coach

More from Fortified Body Gym

Dan Bradley

Don’t let weak links hold you back.

Cycle 2 of the Conjugate Method is your chance to lift heavier, move faster, and crush your sticking points with expert programming designed to strengthen every part of your lift. The weight’s going up. Are you? Start Cycle 2 now and keep the momentum rol

Get Strength - Conjugate Method Cycle 2

FAQs

1. What exactly is Cycle 2 of the Conjugate Method?

Cycle 2 is the second phase of our progressive strength program. It builds on the foundation of Cycle 1 by increasing the load and introducing new exercise variations that target specific weaknesses in the squat, bench, and deadlift. It’s designed to keep you progressing without plateauing.

2. Do I need to complete Cycle 1 before starting Cycle 2?

Ideally, yes. Cycle 1 lays the groundwork, introducing the movement patterns, training structure, and recovery flow that make Cycle 2 effective. If you're experienced with conjugate-style training, you could jump into Cycle 2—but we strongly recommend starting with Cycle 1 for best results.

3. How many days per week is this program?

The program runs 4 days per week, with each session focused on a specific goal: Max Effort Bench Max Effort Squat/Deadlift Speed Bench Speed Squat/Deadlift This allows for targeted work and full recovery, especially for those balancing training with a busy lifestyle.

4. What if I’m not a powerlifter—can I still do this program?

Absolutely. While the Conjugate Method is rooted in powerlifting, Cycle 2 is perfect for anyone who wants to get seriously strong. Whether you're an athlete, coach, or dedicated gym-goer, this program improves absolute strength, speed, and muscular balance.

5. What makes this better than a typical strength program?

The Conjugate Method is dynamic and adaptive. It avoids the burnout and stagnation common in linear programs by rotating variations, adjusting intensity, and building around your weak points.