Conjugate Strong-6 Day Powerlifting Split

Conjugate Strong

Powerlifting, Weightlifting, Bodybuilding
Coach
Connor Karwowski

In 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.

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Stronger is Better
The stronger you are, the better you perform. The conjugate method directly attacks areas of weakness to improve overall strength. This program takes the guesswork out of the planning and allows you to just work and get better. Strength, size, and stamina will all be worked head on weekly.
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Easily Incorporate Conditioning
With the added GPP program, you can easily incorporate baseline conditioning, fill in extra gaps with low intensity volume, and promote recovery.
Features
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Access to your coaches
I am happy to answer any questions along the way. DM me!
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Programming 6 days per week
Two max effort days, lower and upper. Two dynamic effort days, lower and upper. Two general physical preparedness days.
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Delivered through TrainHeroic
Easily keep track of progress through the TrainHeroic app.
Equipment
Required
Straight Barbell // Safety Squat Barbell // Football/Swiss Bar // Cambered Bar // Bench & Squat Rack // Bands // Dumbbells // Buffalo/Bow Bar
Recommended
Chains // Typical Gym Machines // Drag Sleg // Belt Squat // Glute Ham Raise // Reverse Hyper
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2023-08-21

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

Tuesday
2023-08-22

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

Wednesday
2023-8-23

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

Thursday
2023-08-24

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

Friday
2023-8-25

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

Saturday
2023-8-26

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

Coach
coach-avatar Connor Karwowski

MS, CSCS, NSCA-CPT, Westside Barbell Special Strengths Certified

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Conjugate Strong-6 Day Powerlifting Split
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Conjugate Strong-6 Day Powerlifting Split
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Conjugate Strong-6 Day Powerlifting Split
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Conjugate Strong-6 Day Powerlifting Split