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.

$45 / mo
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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.
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Attack Weak Points
This program is designed to attack the most common weak areas seen in lifters while raising all facets of strength. There will of course be a big focus on top end strength as expected with a conjugate program but also a large emphasis on hypertrophy and muscular endurance. I believe the best athletes, even powerlifters, are always well rounded.
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Avoid Stagnation
One of the huge benefits of running this program is that we avoid stagnation, the plateauing of progress, by rotating exercises often. Doing this allows you to work at a higher overall intensity while avoiding burnout. If we can work at a higher intensity for longer, that means we get stronger faster. You will not find yourself doing the same thing week to week!
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The Program Works for ALL
Whether you are a new or old lifter. Whether you lift in gear or raw. Whether you have access to two bars or twenty. The program is designed to work for all. Options are given weekly to further customize the work to fit your personal setup and circumstance.
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
Sunday
2024-01-15

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

Monday
2024-01-16

A

Prowler Sled Push

10 x 1

B

Reverse Hyper

4 x 20

C

Hanging Leg Raises

3 x 20

D1

Banded Leg Curls

3 x 50

D2

Banded Leg Extension

3 x 50

Tuesday
2024-1-17

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

Wednesday
2024-01-18

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

Thursday
2024-1-19

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

Friday
2024-1-20

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

Coach
More from Conjugate Strong
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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