Conjugate Strong-6 Day Powerlifting Split
Conjugate Strong
Powerlifting, Weightlifting, BodybuildingIn this program you will find six weekly workouts based on the conjugate method. This program is designed to improve max strength, muscular endurance, hypertrophy, and baseline conditioning. Max effort work will rotate weekly, dynamic effort work will rotate every three weeks, and accessory work will rotate every one to four weeks depending on the movement. GGP work will rotate day to day. This program is for anyone interested in the conjugate method that wants to take the thinking out of planning sessions week to week. The days will be put in Monday through Saturday with Sunday being a rest day but can be moved by you to whatever days and order works best for you schedule. Please keep in mind it is best to have 72 hours rest between major workouts of the same body area and that the GPP days typically fit best the day after lower workouts.
It is important to note that this is a general program and while I am happy to answer any questions, any individualized programming and review is done one on one through a different channel. If that is what you are interested in, please see the coaching application link in my Instagram bio or send me an email or direct message.
A1
Cossack Squats
3 x 20
A2
Lat Pull Down
3 x 25
B
Off Stance Deadlift From 2” Blocks
8, 5, 3, 2, 1, 1, 1, 1, 1
C
Hatfield Box Squats
3 x 10
D
Db Rdl
3 x 20
E
Reverse Hyperextensions (legs only)
2 x 30
F
Banded Leg Curls
3 x 50
A
Prowler Sled Push
10 x 1
B
Reverse Hyper
4 x 20
C
Hanging Leg Rasies
3 x 20
D1
Banded Leg Curls
3 x 50
D2
Banded Leg Extension
3 x 50
A1
Db Flat Bench
3 x 25
A2
Chest Supported Row
3 x 25
B
Close Grip Incline Bench
10, 8, 5, 2, 1, 1, 1, 1, 1
C
Db Flat Bench
15, 15, MAX
D
Single Arm DB Row
4 x 20
E
Single Arm Cable Triceps Extension
30, 30, MAX
F1
Banded Face Pulls
3 x 40
F2
Banded Triceps
3 x 50
A1
Leg Curl Machine
3 x 25
A2
Lat Pull Down
3 x 25
B
Cambered Bar Free Squat W/Bands
10 x 2
C
Deadlift w/ Bands
10 x 1
D
Cambered Bar Goodmorning Squat
3 x 10
E1
Leg Extension Machine
3 x 15
E2
Leg Extension Machine Top 1/2 Reps
10, 10, MAX
F1
Banded Leg Curls
3 x 50
F2
Weighted Sit-up
3 x 15
A
Single Arm Kettlebell Snatch
8 x 16
B1
Banded Face Pulls
5 x 50
B2
Banded Triceps
5 x 50
C
Seated DB Clean & Press
5 x 20
D
Rower
1 x 10:00
A1
DB Incline Bench
3 x 25
A2
Lat Pull Down
3 x 25
B
Incline Bench W/1Chain/side
6, 6, 6, 6, 6, MAX
C
Vogel Pull Row
15, 15, MAX, MAX
D1
DB Fly (vary incline)
4 x 15
D2
Seated DB High Pull
4 x 15
D3
DB Rear Delt Fly
4 x 15
E1
Single Arm Banded Triceps (Micro band)
3 x 50
E2
DB Hammer Curls
3 x 20
Connor Karwowski
MS, CSCS, NSCA-CPT, Westside Barbell Special Strengths Certified
When you join a team you’re getting more than programming, you’re joining an online community.
Conjugate Strong-6 Day Powerlifting Split
Conjugate Strong-6 Day Powerlifting Split
Conjugate Strong-6 Day Powerlifting Split
