The Westside Conjugate plan supplies 12 weeks at four days per week, labeled Advanced. It is a preset example inspired by conjugate training. It does not assess your weaknesses and select exercises as a coach would.
Westside Barbell's explanation of the conjugate method describes the broader system. The schedule below is the specific adaptation available here.
What the week contains
| Day | Main work and assistance |
|---|---|
| Max Effort Upper | Rotating press variation, dips, face pulls |
| Max Effort Lower | Rotating lower-body variation, glute-ham raises, reverse hypers |
| Dynamic Effort Upper | Bench 9×3 at 55%, overhead press 4×8 at 65%, pushdowns |
| Dynamic Effort Lower | Box squat 10×2 at 55%, deadlift 8×1 at 60%, rows |
Upper max-effort variations rotate each week through board press, floor press and incline bench. Lower variations rotate through box squat, good morning and rack pull. The three-week sequence repeats. The main max-effort prescription ramps through triples, doubles and singles, reaching 95% of the relevant stored reference.
Equipment extends beyond a basic barbell setup: squat box, board-press boards, incline bench, dip station, cable or band setup, glute-ham developer and reverse hyper machine. Bands or chains are mentioned as optional in the speed-squat notes, not supplied as an automatically calculated load.
Load judgment remains essential
Guided starting weights avoid a required max test, but they do not teach unfamiliar variations. Known-weight setup is optional. Check the reference for each variation; a squat number is not a substitute for a good-morning training decision. Some assistance loads are preset examples, so inspect them instead of treating them as personalized prescriptions.
The template follows fixed set and percentage prescriptions without generic per-session reference increases. Guided loads stay under your control. A missed target does not cause an automatic exercise substitution or reset. Record the result and review the load before the next exposure.
At the end of the block, review your log and exercise choices rather than expecting the app to design the next rotation. If you need a simpler main-lift framework, compare 5/3/1 Basic. Inspect the Westside-inspired schedule before starting.