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
Leg Curl Machine
3 x 20
A2
Hanging Leg Rasies
3 x 15
B
Buffalo Bar Box Squat
8, 5, 3, 2, 2, 2, 2, 2
C
Sumo Stance RDL
3 x 12
D
Belt Squat Dirty Thirties
3 x 30
E1
Banded Leg Curls
3 x 50
E2
Weighted Sit-up
3 x 15
A
Sled Drag Forward & Backwards
1 x 10:00
B
Reverse Hyperextensions (legs only)
3 x 50
C
Lat Pull Down
4 x 25
D
Leg Curl Machine
3 x 30
E
Louie Abs
3 x 20
A1
Db Flat Bench
3 x 25
A2
Chest Supported Row
3 x 25
B
Close Grip Spoto Press
8, 5, 3, 2, 1, 1, 1, 1
C
DB Incline Bench
12, MAX, MAX
D
Single Arm DB Row
4 x 12
E
Cable Triceps Extensions
3 x 20
F1
DB Lateral Raise
3 x 20
F2
Banded Triceps Extensions
3 x 50
A
Kettlebell Swing
4 x 20
B
Buffalo Bar Box Squat W/ Bands
10 x 2
C
1" Deficit Deadlift w/ Bands
10 x 1
D
Glute Ham Raise Bent Leg Back Extension
3 x MAX
E
Single Leg Leg Press
3 x 15
F
Reverse Hyper
3 x 15
G
Banded Leg Curls
3 x 50
A
Belt Squat March w/ Suitcase Carry
1:00, 1:00, 1:30, 1:30
B
Reverse Hyperextension
4 x 15
C1
DB Lateral Raise
10, 8, 6, 4, 2
C2
Db Upright Row
10, 8, 6, 4, 2
C3
DB Rear Delt Fly
10, 8, 6, 4, 2
C4
DB Curl
10, 8, 6, 4, 2
C5
DB Shrugs
10, 8, 6, 4, 2
A1
Db Flat Bench
3 x 25
A2
Chest Supported Row
3 x 25
B
3 Grip Speed Bench w/ Bands
9 x 3
C
Close Grip 4 Board Bench
1 x 5
D
Football Bar Pendlay Row
4 x 10
E1
DB Lateral Raise
3 x 15
E2
DB Front Raise
3 x 15
E3
DB Rear Delt Fly
3 x 15
E4
DB Curl
3 x 15
F
Banded Triceps
3 x 50
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
