Hot Seller

Matt Wenning Conjugate Training

Wenning Strength

Strength & Conditioning

Coach

Matt Wenning

With Trainheroic, Matt Wenning programs conjugate style training, a world-record-holding powerlifter.

This outlet gives you affordable training based on the current programming used at the Wenning Strength gym, Ludus Magnus.

With this program, we show you the exercises how we intended them to be done so that you can increase your performance and train with proper form. All you need is barbells, dumbbells, and bands to join. Specialty bars and chains are recommended but not necessary.

Programming 4 Days Per Week - 2 Max Effort Days // 2 Dynamic Days // 2 Mini Workouts (1 lower of each / 1 upper of each)

Exercise Video Guidance - Instructional videos to guide your practice and make execution easy!

Committed Teammates - A vibrant community that will keep you pushing to unlock your best!

As a world class lifter, powerlifter and strength coach, Matt Wenning brings a wealth of experience and expertise to the table. Whether you're looking to improve your squat, bench, or deadlift, or you're interested in building strength for other athletic pursuits, Matt Wenning's conjugate training and coaching will help you get there.

Use code WELCOMETOCONJUGATE to get 60% off of your first month!

$30 / mo

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Features

Coaches At Your Fingertips

Our Coaches, along with our active community, are here to help you through the programming. Please expect a response from our coaches within 72 hours.

Programming 4 days per week

Programming is usually 4 days per week with 2 max effort days (upper and lower) and 2 dynamic days (upper and lower).

Video Demonstrations and Explanations

Matt Wenning showcases and explains every exercise through instructional videos.

Committed Community

A vibrant community that will keep you pushing to unlock your best!

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Bands

Recommended

Specialty Bars // Chains

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Max Effort Lower

Squat - Wenning Belt Squat

4 x 25 @ 5

Decline Sit Ups

4 x 25 @ 5

Reverse Hyper

4 x 12 @ 5

Pin Pulls

6 x 5

Traps - Chest Supported Shrugs

3 x 10 @ 8, 9, 10

Grip Machine

3 x MAX

Monday

Max Effort Upper

Bench - DB Flat Bench Press

3 x 25

Lat - Fat Bar Pulldowns

3 x 25

Triceps - DB Incline Fold Ins

3 x 25

Decline Bench Press (Chains)

6 x 5

Chest - Fat Handle Cable Flys

3 x 45 @ 8

Triceps - Banded Pushdowns

3 x 45

Tuesday

REST

Rest

Wednesday

Dynamic Effort Lower

KB Swings

3 x 35

Planks

3 x 1:00

Traps - DB Shrugs

3 x 25

Speed Squats (Chains)

8 x 2 @ 35 %

Speed Conventional Deadlift

6 x 2 @ 50 %

Hamstrings - Glute Hamstring Raises

3 x MAX

Core - Banded Crunches

3 x MAX

Thursday

Dynamic Effort Upper

Bench - Chaotic KB Incline Press

3 x 25

Rows - Chest Supported Rows

3 x 25

Side Lying Kickups

3 x 25

Bench - Speed Bench

8 x 3 @ 40 %

Rear Delt - DB Supermans

2 x 1:00 @ 8

JM Press

3 x 1:00 @ 8

Friday

2021-3-27

Rest

Saturday

REST

Rest

Coach

More from Wenning Strength

Matt Wenning

With a Master's Degree in Biomechanics and a Bachelor's Degree in Exercise Science from Ball State University, Matt Wenning is a renowned 3-time world champion powerlifter who has directed over 6,000 troops in strength, conditioning, and wellness for the U.S. Army, including Infantry and Ranger Divisions.

Unlock Your Strength Potential Today!

Unleash your true strength potential. With our community-based programming and expert guidance, you can reach new heights of performance and transform your body into an unstoppable force. Join us now and experience the power of Wenning Strength.

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FAQs

I’m new to the program, where should I start?

Head over to your calendar in the TrainHeroic app. This is where you will locate your first training session. Don't worry if you’re joining a few weeks into the current cycle. Just jump right in and begin training.

Should I know my 1 rep max for squat, bench, and deadlift?

It is recommended you have a general idea of what your 1 rep max (1RM) is for squat, bench and deadlift. It is not necessary as most workouts / exercises are based on RPE.

Is this individualized programming

No. We offer individualized programming on our website. This program is an economic way to enjoy conjugate training in a community setting.

What does RPE mean and how do I implement it into my workouts?

Rating of Perceived Exertion (RPE) is a way we measure how hard an exercise should feel. We use a scale from 1 to 10, where 1 is very easy and 10 is very difficult. For example, if a set feels too hard, you can decrease the weight or intensity for the next set to avoid overtraining or injury.

How should I warm-up / cool down?

Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warmup varies from workout to workout. Depending on the workout, we usually end each session with accessories.

What equipment is needed for this program?

All you need is barbells, dumbbells, and bands to join. Specialty bars and chains are recommended but not necessary.

Can I swap exercises if equipment isn’t available?

Yes, when you are on a specific exercise that you would like to swap out, hit Swap. You will see a list of other exercises to choose from. We put some suggestions for alternate exercises in the notes for each session right in the app. We’ve got a great culture and everyone is excited to help out.

What does a typical week of training look like?

Programming is usually 4 days per week with 2 max effort days (upper and lower) and 2 dynamic days (upper and lower).

What if my schedule does not allow me to train 4 days a week?

No need to worry! You can do 1-3 workouts per week, we recommend each week changing up the sessions from the previous week. Do not perform Max Lower, Max Upper and Dynamic Lower every week, change it up each week.

How much recovery should I take between each session?

You need to have at least 72 hours of rest between Max Lower and Dynamic Lower sessions and at least 72 hours of rest between Max Upper and Dynamic Upper sessions.

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When you join a team you’re getting more than programming, you’re joining an online community.

Matt Wenning Conjugate Training