Conjugate Strength Training for Beginners

Wenning Strength

Powerlifting, Strength & Conditioning, Weightlifting
Coach
Matt Wenning

Welcome to Conjugate Strength Training for Beginners! Stop trying to "wing it" at the gym or follow bad advice that (at best) won't lead to signifcant gains or (at worst) could seriously injure you. Matt Wenning offers expert, easy-to-follow guidance that will give you RESULTS. Crafted by a three-time world champion powerlifter and biomechanics expert, this program will give you strength gains without the hefty price tag of personal trainers.

All the wisdom you need can be in the palm of your hand.

Whether you're a beginner or seasoned lifter, our comprehensive approach will propel you toward your goals. If you're committed, disciplined, and dedicated to achieving real physical power, then you belong here.

Are you ready to begin?

Features
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Coaches At Your Fingertips
Our Coaches, along with our active community, are here to help you through the programming.
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Programming 6 days per week
Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.
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Step-by-Step Video Tutorials for Each Exercise
Matt Wenning showcases and explains every exercise through instructional videos.
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Committed Community
A vibrant community that will keep you pushing to unlock your best!
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Squat Rack // Plates // Straight Bar // Dumbbells (DBs) // Cable Machine // Lat Pulldown Machine
Recommended
Adjustable Bench // Tricep Attachments // Board Bench Press // Foam Roller / Massage Stick // Bands // Sled // Rope // Chains // Kettlebells (KBs) // Leg Curls Machine // Leg Extensions Machine // Seated Calf Machine // Back Extension Machine // Reverse Hyper Machine // Power Rack // Ab Wheel
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Sample Week
Week 1 of 12-week program
Sunday
DAY 1: MAX EFFORT LOWER 

A

Dynamic Mobility (Warm-Up)

@ 10:00

B

Reverse Hyper

3 x 12

C

Belt Squat

4 x 25

D

Barbell Squat

5 x 5

E

Sumo Deadlift

5 x 5

F1

Glute Hamstring Raises (GHR)

F2

Decline Situps

3 x 10

F3

Glute Bridges

Monday
DAY 2: MAX EFFORT UPPER

A

DB Internal External Rotation

@ 10:00

B1

Rear Delt Rows

3 x 25

B2

Tricep Pushdowns

3 x 20

B3

Lat Pulldowns

3 x 20

C

KB Bench Press (KB Press)

6 x 6

D

Board Press

E1

Single Arm DB Row

3 x 10

E2

DB Tricep Extension

E3

Foam Rolling

@ 10:00

Tuesday
DAY 3: RECOVERY

A

Foam Rolling

@ 20:00

Wednesday
DAY 4: OFF

A

REST

Thursday
DAY 5: DYNAMIC LOWER

A

Dynamic Mobility (Warm-Up)

@ 10:00

B

Sled Drags

4 x 50

C

Speed Squats

10 x 3

D

Speed Deadlift (Speed Pulls)

10 x 1

E1

Good Mornings

E2

Lying Band Curls

Friday
Day 6: DYNAMIC UPPER

A1

DB Bench Press

4 x 25

A2

Lat Pulldowns

4 x 15

B1

Speed Bench Press

10 x 3

B2

DB Tricep Extension

B3

Band Rear Delt Pull Aparts

4 x 25

B4

Forearm Work

@ 5:00

B5

Lateral Raises

Saturday
Day 7: GPP // RESTORATION

A

KB Swings

3 x 30

B

Hot tub

@ 15:00

C

Stretch Upper

@ 20:00

Coach
coach-avatar Matt Wenning

I hold a Master’s Degree in Biomechanics and a Bachelor of Science in Exercise Science from Ball State University. I was consistently ranked among the Top 5 Powerlifters in the World from 2005 to 2011 and from 2007 to 2017 in both Raw and Equipped divisions. I currently serve as a Strength and Conditioning Coach for multiple fire departments in Ohio.

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This program opens the doors to proper conjugate training for people who are new to weightlifting and want to build their strength!

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FAQs
I’m new to the program, where should I start?
This program is crafted to help you bounce back after a substantial hiatus from training, whether it's due to surgery, prior commitments like the demands of life, or a desire to rekindle your fitness journey.
I see the term “meso” a lot. What does that mean?
This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.
Should I know my 1-rep max for squat, bench, and deadlift?
We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. However, this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).
What does RPE mean and how do I implement it into my workouts?
The Rating of Perceived Exertion (RPE) serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.
How should I warm-up / cool down?
Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warm Up varies from workout to workout.
What does a standard training week entail?
Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).
Q: Wha if my schedule doesn't permit me to train four days a week?
Not to worry! You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.
How much recovery time should I allow between each training session?
To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.
What are tempos?
A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo it is a 3-count concentric phase and a 3-count eccentric phase.
Can you help me track my diet & nutrition?
Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area. Find it at WenningStrength.com.
The Proof
verified-athlete-avatar Stone Cold Steve Austin

Professional Wrestler

Verified Athlete

"It’s been a lot of fun training with so much structure."

verified-athlete-avatar Don Saladino

Coach & Fitness Entrepreneur

Verified Athlete

"If you’re someone that is looking to pursue athletic performance, Matt’s one of your guys."

verified-athlete-avatar Gunnar Peterson

Personal Trainer and Author

Verified Athlete

"His programming is second to none."

verified-athlete-avatar Rob Mayzer

Powerlifter

Verified Athlete

"Matt’s the only one I’ve ever been able to train with that I didn’t get injured from working out with."

Conjugate Strength Training for Beginners