This Conjugate Training program was first published in Dec of 2000 and has helped thousands of lifters break PRs they never thought possible. We have stripped all formatting to make this PDF and Print Friendly.
Week 1
Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down. Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 5 sets of 15 repsDay 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Lying Barbell tricep extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Week 2
Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down. Reverse Hypers : 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 3 sets of 20 repsDay 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Lying Barbell Tricep Extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raises: 3 sets of 8 reps using the small strap Reverse Hypers : 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Lying Barbell Tricep Extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15
Day3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. Reverse Hypers: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated Dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day) Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Lunges: 4 sets of 10 reps (each leg) Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 repsDay 2 (max effort bench day) Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) Seated dumbbell Shoulder Press: 5 sets 10 reps Incline Barbell Tricep Extensions: 5 sets 6 reps face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. Reverse Hypers: 4 sets 8 reps Pull Downs: 3 sets 8 reps Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. Dumbbell Tricep Extensions: 4 sets of 6 reps Reverse Grip Push Downs: 3 sets of 15 reps Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) Pull Down Abs: 5 sets 10 reps
Week 8
Day 1 (max effort squat day) Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Lunges: 4 sets of 10 reps (each leg) Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day) Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) Seated dumbbell Shoulder Press: 5 sets 10 reps Incline Barbell Tricep Extensions: 5 sets 6 reps face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 4 sets 8 reps Pull Downs: 3 sets 8 reps Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Dumbbell Tricep Extensions: 4 sets of 6 reps Reverse Grip Push Downs: 3 sets of 15 reps Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) Pull Down Abs: 5 sets 10 reps
Week 9
Day 1 (max day) near end of week Box Squat: work up to a 1 rep max Bench Press: work up to a 1 rep max* These maxes will be used as the 1RM for the next eight week cycle
