Strength - Conjugate Method Cycle 3: Training by Dan Bradley in TrainHeroic

Fortified Body Gym

Strength & Conditioning

Coach

Dan Bradley

Conjugate Cycle 3: The Final Phase
What is Conjugate Cycle 3?
Cycle 3 is the final phase of the Conjugate Method training system—a culmination of the groundwork laid in Cycles 1 and 2. This cycle pushes intensity to its peak with heavier loads, advanced variations, and increased focus on maximizing absolute strength, bar speed, and lift efficiency.

It continues to rotate Max Effort and Dynamic Effort days for upper and lower body, but with a deliberate focus on reinforcing your strongest positions and eliminating the last remaining weaknesses. This is where you bring all the pieces together and peak your performance.

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

$15

Get Strength - Conjugate Method Cycle 3

1. Peak Strength Performance

Cycle 3 is all about maximal output. You’ll hit some of your heaviest variations yet, building confidence and control under load—perfect for testing your limits or prepping for a competition.

2. Final Weak Point Elimination

Advanced lift variations and accessories are chosen to target the last remaining weak links, so your chain is solid from top to bottom, start to finish.

3. Greater Bar Speed and Power Output

Speed work is dialed in with even more intensity, helping you develop the ability to move heavy weights fast, which translates directly to improved 1RM performance.

4. Built for Lifters, by Lifters.

Designed by degree-qualified Strength & Conditioning coaches with over 20 years of experience, this final phase reflects real-world, battle-tested programming that produces real results.

5. A Complete Strength Journey

This isn’t just another training block—it’s the final chapter in a proven system that has built strength, reinforced recovery, and elevated performance across three progressive cycles. You’ve built the base—now it’s time to peak.

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 Y Press

2 x 10

1 1/4 Bench Press

8, 6, 4, 4, 2, 2, 1, 1, 1, 1

DB Chest Fly

4 x 10

Skull Crushers

4 x 8

DB Reverse Fly

4 x 10

Weight Plate Sit Up

4 x 20

Wednesday

Maximum Effort Squat/Dead Day

Squat Stretch

2 x 1:00

Banded Shoulder Dislocations

2 x 10

1 1/4 Back squat

8, 6, 4, 4, 2, 2, 1, 1, 1, 1

Deficit Deadlift

4 x 8

Hip Thrust

4 x 15

Flutter Kick

4 x 20

Seated Knee Tuck

3 x 20

Hollow Hold

3 x 0:45

Friday

Speed Bench Day

Band Face Pull

2 x 10

Banded Straight Arm Pulldown

2 x 10

Bench Press

9 x 3 @ 55 %

Seated Military Press

4 x 8

Pendlay Row

4 x 10

Lying Leg Raise On Bench

4 x 20

Saturday

Speed Squat/Deadlift Day

Squat Stretch

2 x 10

Back Squat

8 x 2 @ 55 %

Deadlift

6 x 1 @ 75 %

Lying Leg Curl

4 x 8

Ab Wheel

4 x 20

Coach

More from Fortified Body Gym

Dan Bradley

Cycle 3: Built. Tested. Unleashed

You’ve built the foundation—now it’s time to peak. Backed by expert programming and proven results, this final phase will push you to lift heavier, move faster, and finish stronger than ever. Finish the job. Let’s go.

Get Strength - Conjugate Method Cycle 3

FAQs

1. What makes Cycle 3 different from the others?

Cycle 3 pushes the heaviest loads and most advanced variations yet. It’s designed to peak your performance, eliminate remaining weak points, and prep you to test your strength at its highest potential.

2. Do I need to complete Cycles 1 and 2 first?

Ideally, yes—Cycle 3 builds on Cycles 1 and 2. It assumes a solid strength base, recovery, and movement skill. However, advanced lifters at the peak of a strength phase can jump in and still benefit from the intensity and structure of this final cycle.

3. Can I use this cycle to test my 1RMs?

Absolutely. While the program continues to rotate movements, it’s built to ramp intensity, making it ideal for peaking and transitioning into a test week, mock meet, or competition.

4. How often do I train in Cycle 3?

Like the previous cycles, it follows a 4-day training structure: Max Effort Bench Variation Max Effort Squat/Deadlift Variation Speed Bench Speed Squat/Deadlift Recovery is still key—but intensity is turned up.

5. What if I want to repeat the full program after this?

You can absolutely cycle back through from the beginning with new variations and increased baselines. Many athletes repeat the 3-cycle system to continue progressing year-round.

6. What kind of progress should I expect in Cycle 3?

Expect to see peak strength outputs, improved bar speed, and better control under heavy loads. This phase is designed to push you to your strongest, most explosive self.

7. How long is Cycle 3?

Cycle 3 runs for 4 weeks, just like the previous cycles. It’s intentionally short and intense—designed to help you peak without burning out, so you hit your strongest lifts at the right time.