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Westside Conjugate (12-Week)
A 12-week Conjugate Method template inspired by Westside Barbell. Each week includes Max Effort Upper, Max Effort Lower, Dynamic Effort Upper, and Dynamic Effort Lower days. ME lifts rotate every 3 weeks. DE days focus on speed at 50–60% 1RM with short rest.
12 Weeks
4 Workouts / Week
10 Exercises
Exercises
Main lifts focused in this program
- Board Press
- Floor Press
- Incline Bench Press
- Box Squat
- Good Morning
- Rack Pull
- Bench Press
- Overhead Press
- Deadlift
- Barbell Row
Prerequisites
You'll need known maxes for:
- Board Press
- Floor Press
- Incline Bench Press
- Box Squat
- Good Morning
- Rack Pull
- Bench Press
- Overhead Press
- Deadlift
- Barbell Row
Tags
westsideconjugatepowerliftingadvancedmax effortdynamic effort