Conjugate Powerlifting
Team Queen Bee Power
PowerliftingThis is a Conjugate based powerlifting program that offers options for those who do have access to conjugate type equipment (specialty bars, chains, reverse hyper, etc.). Each week offers two Max Effort days (Lower Body and Upper Body), two Dynamic Effort days (Lower Body and Upper Body), and two Special Exercise/Recovery Days. There is a strong emphasis on accessory work, building your body to be well rounded, no weaknesses. Team QBP's approach to the conjugate system is proven, and has taken athletes to the highest level, both Raw and Equipped. Join the Team today!
A
Opposite Competition Stance Deadlift Against 30% Band Tension - 1RM
B
SSB Step Ups (20") - 3x10 Per Leg
3 x 10
C
Glute Ham Raises - 3x Max Reps
3 x MAX
D
Reverse Hypers @50+% of 1RM DL, ROLLER ATTACHMENT if you have one - 3x30
3 x 30
E
Decline Single Arm DB Overhead Sit Ups - 4x10 Per Arm
4 x 10
F1
Banded Deficit Hip Bridges (no barbell) - 4x20
4 x 20
F2
1 Minute Belt squat (or Banded) Marching
4 x 1:00
A1
20 Band Good Mornings (butt against wall)
5 x 20
A2
20 Band Pull Throughs
5 x 20
A3
30 Straight Legged GHD Glute Contractions
5 x 30
A4
30 Seated Band Leg Curls
5 x 30
A
Bench press dead press (set pins ONE INCH above chest) with Straight Bar - 2RM
1 x 1 @ MAX lb
B
Bent Over Barbell Rows, Pulling into Pins set at the top of the movement, 3 Second Hold at the top of Each Rep - 4x10
4 x 10
C
Inverted Football Bar Rows Against Band - 4x10
4 x 10
D
Close Grip Barbell Floor Press Against Max Chains (only) - 4x8
4 x 8
E
Decline KB (or DB) Skull Crushers - 4x10
4 x 10
F
GHD (face up) Banded Oblique Twists - 3x20 Per Side
3 x 20
G1
40 Band Pushdowns
3 x 40
G2
30 Per Arm Lying (on your side) Thumb Down Rear Delt DB Raises
3 x 30
A
Standing Overhead Press with Bamboo Bar + hanging KBs - 4x20
4 x 20
Circuit
B
10 SETS: "Dirty Thirty" 10 Barbell Skull Crushers 10 Lat Pullovers 10 Presses https://www.instagram.com/p/BVNhqX6gkZk/?taken-by=lauraphelpssweatt
A
Standing on 24" Box, Jump Down to Ground and Jump Up to Box (find MAX HEIGHT)
B
Equipped Lifters: Box Squat with SSB @55% Against 25% Hanging Chains - 5x5 Raw Lifters: Squat with SSB @55% Against 25% Hanging
5 x 5 @ 55 %
C
Speed Pulls: Pin 2 (or top of shin) Rack Pull @50% Against Doubled Micro Mini (Under 400 lb. Max), Mini (400-650 lb Max) or Mons
5 x 5 @ 5 %
D
RAW LIFTERS ONLY *Do this set right after Speed Squats, Before Deadlifts ------ Squat Straight Weight Top Set: 2 Sets of 5 Rep
2 x 5
E
45 Degree Back Extension with Back Loaded Giant Cambered Bar (or SSB) - 3x10
3 x 10
F
Inverse Curl - 3x10
3 x 10
G
Heels elevated DB or KB Goblet Squat, Add Band - 3x20
3 x 10
H
Weighted V-Ups - 4x20
4 x 20
I
100 KB Swings INTO Band (horizontal At Waist) 70/53
1 x 100
A
Bench Press with Football Bar @50% Against 20% Hanging Chains - 6x3 (4 Sets Medium Grip, 4 Sets Wide Grip)
6 x 3 @ 50 %
B
Bench Press Straight Weight Top Set: 2 Sets, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you a
2 x 8
C
Incline DB Press - 3x8
3 x 8
D
Wide Grip Thumbless Pull Ups, 2 Second Pause at the Top - Accumulate 25 Reps
1 x 25
E
One Arm DB Row - 3x10 Per Arm
3 x 10
F
SSB JM Presses - 3x10
3 x 10
G1
Heavy Cable Tricep Pushdowns
3 x 15
G2
Weighted Bench Dips
3 x 10
H
Cable or Heavy Banded Ab Static Crunch Hold - 1 Minute Middle, 30 Seconds Per Side. 3 Sets.
3 x 2:00
I
Cable Face Pulls - 5x20
5 x 20
Laura Phelps
Laura Phelps has almost 20 years of experience using the Conjugate system. She has broken 45 All-Time powerlifting world records in her 10 year powerlifting career. She is still, by formula, the top female equipped powerlifter of all-time. Laura has also coached numerous athletes to All-Time World Records using this same style of training.
Jake Immerman
Competitive Raw Powerlifter
Verified Athlete"This program has transformed my training and I love tracking my progress in the app!"
When you join a team you’re getting more than programming, you’re joining an online community.
Conjugate Powerlifting
Conjugate Powerlifting
Conjugate Powerlifting
