Conjugate Strength Training for Beginners

Wenning Strength

Powerlifting, Strength & Conditioning, Weightlifting
Coach
Matt Wenning

Introduction

Welcome to Conjugate Strength Training for Beginners. Sometimes the problem isn't the equipment availability, it's just knowing what to use and when. This program will help alleviate that. It has all the information you need. It's also going to save you a lot of time and money you might normally spend on personal trainers at your local fitness center. Just use this program and follow the instructions precisely. You're in good hands.

Remember, this information comes from a three-time world champion powerlifter with a Master's Degree in Biomechanics and a Bachelor of Science in Exercise Science, and I will teach you how to enter the world of conjugate strength training.

Who This Program is For

This program is for people who take conjugate training seriously and want to improve their strength. It's for those who have discipline and are dedicated to achieving real physical power. It's for those who want to separate themselves from the average. If that's you, then welcome. You'll find the information here transformative, and I'm excited to help you grow.

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

@ 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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Increase your Strength in the Core Lifts

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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Conjugate Strength Training for Beginners