Conjugate Training on a Budget

Wenning Strength

Coach
Matt Wenning

Who says getting fit has to break the bank? Our program is designed for real people with real budgets. We believe fitness should be accessible to everyone, regardless of resources. With just a few key pieces of inexpensive equipment, you can achieve incredible results in just 12 weeks. Just follow the step-by-step video tutorials. Our program makes conjugate training easy to understand and implement.

Each week is carefully crafted to maximize your progress. From specific exercise days to proper form guidance, we've got you covered every step of the way. Plus, our unique "unloading" phase ensures you get the recovery you need for maximum gains.

Don't let finances hold you back from reaching your goals. Invest in yourself with our affordable and effective program today!

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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Video Demonstrations and Explanations
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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Dumbbells // Resistance Bands // Foam Roller // Kettlebell // Sled
Recommended
Belt // Lat Pulldown Machine // Leg Curl Machine
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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

Barbell Squat

5 x 5

C

Sumo Deadlift

5 x 5

D1

Hamstring Curl(s)

D2

Decline Situps

3 x 10

D3

Glute Bridges

Monday
DAY 2: MAX EFFORT UPPER

A

DB Internal External Rotation

1 x 10:00

B1

Rear Delt Rows

3 x 25

B2

Tricep Pushdowns

3 x 20

B3

Lat Pulldowns

3 x 20

C

Bench Press

8 x 6

D

Board Press

5 x 5

E1

Single Arm DB Row

3 x 10

E2

DB Tricep Extension

E3

Foam Rolling

1 x 10:00

Tuesday
DAY 3: RECOVERY

A

Foam Rolling

1 x 20:00

B

Walk.

1 x 20:00

Wednesday
RR

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

E3

Seated Calf Raises

Friday
DAY 6: DYNAMIC UPPER

A1

DB Bench Press

4 x 25

A2

Lat Pulldowns

4 x 15

B

Speed Bench Press

10 x 3

C1

DB Tricep Extension

C2

Band Rear Delt Pull Aparts

4 x 25

C3

Forearm Work

1 x 5:00

C4

Lateral Raises

Saturday
DAY 7: GPP // RESTORATION

A

KB Swings

3 x 30

B

Hot tub

1 x 15:00

C

Stretch

1 x 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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Small Budget, Big Results

Improving your body and overall health shouldn't throw you into debt. Matt Wenning can give you results and keep your wallet intact throughout the process. What are you waiting for?

Get Conjugate Training on a Budget
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FAQs
I’m new to the program, where should I start?
We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!
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).
What 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 (Retired)

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 Training on a Budget