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The program

Westside Conjugate

A 12-week conjugate example with four weekly sessions, rotating heavy lifts and speed work. Review the preset exercises and assistance loads.

Pick your 4 training days Mon · Tue · Thu · Fri
Start this program Get the free spreadsheet
Schedule
4 days/wk
Length
12 weeks
Main lifts
15

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Westside Conjugate (12-Week) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

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Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Max Effort UpperBoard Press1550%120 lbs1×25 + 1×10 + 1×2.5Warm-up
Max Effort UpperBoard Press1360%140 lbs1×45 + 1×2.5Warm-up
Max Effort UpperBoard Press1375%175 lbs1×45 + 2×10Work up to a heavy 1–3RM. Take adequate rest between heavy singles.
Max Effort UpperBoard Press1285%200 lbs1×45 + 1×25 + 1×5 + 1×2.5Work up to a heavy 1–3RM. Take adequate rest between heavy singles.
Max Effort UpperBoard Press1190%210 lbs1×45 + 1×25 + 1×10 + 1×2.5Max effort — grind through it; Work up to a heavy 1–3RM. Take adequate rest between heavy singles.
Max Effort UpperBoard Press1195%225 lbs2×45Go for a PR if it feels right; Work up to a heavy 1–3RM. Take adequate rest between heavy singles.
Max Effort UpperDips312———Bodyweight dips for triceps assistance. Add weight if too easy.
Max Effort UpperFace Pulls315—30 lbs—Light weight, focus on rear delt contraction. Band or cable.
Max Effort LowerBox Squat1550%135 lbs1×45Warm-up
Max Effort LowerBox Squat1360%160 lbs1×45 + 1×10 + 1×2.5Warm-up
Max Effort LowerBox Squat1375%205 lbs1×45 + 1×25 + 1×10Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.
Max Effort LowerBox Squat1285%230 lbs2×45 + 1×2.5Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.
Max Effort LowerBox Squat1190%245 lbs2×45 + 1×10Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.
Max Effort LowerBox Squat1195%255 lbs2×45 + 1×10 + 1×5Max effort single; Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.
Max Effort LowerGlute-Ham Raise310———Bodyweight GHR. Use a band for assistance if needed.
Max Effort LowerReverse Hyper312—90 lbs2×10 + 1×2.5Light and controlled. Focus on glute squeeze at the top.
Dynamic Effort UpperBench Press9355%125 lbs1×25 + 1×10 + 1×5Max bar speed. 3 grips × 3 sets.; Speed bench — move the bar as fast as possible. Change grip every 3 sets.
Dynamic Effort UpperOverhead Press4865%95 lbs1×25Strict press. No leg drive.
Dynamic Effort UpperTricep Pushdowns315—50 lbs1×2.5Cable or band pushdowns for lockout strength.
Dynamic Effort LowerBox Squat10255%150 lbs1×45 + 1×5 + 1×2.5Max bar speed. Submaximal weight.; Speed box squats — sit back, pause on box, explode. Use bands/chains if available.
Dynamic Effort LowerDeadlift8160%215 lbs1×45 + 1×25 + 1×10 + 1×5Dead stop each rep. Fast and violent.; Speed pulls from the floor. Reset each rep.
Dynamic Effort LowerBarbell Row4850%105 lbs1×25 + 1×5Pendlay rows — chest to floor each rep.
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General strength plan

Max-effort and speed strength

Experienced lifters familiar with exercise variations, speed work and judging heavy attempts.

Before choosing this plan

Needs specialist equipment and exercise-specific load judgment. This is a preset example, not individualized conjugate coaching.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Squat box and board-press boards
  • Adjustable bench
  • Dip station
  • Cable station or bands
  • Glute-ham developer
  • Reverse hyper machine

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

A repeating three-week rotation of max-effort variations with fixed speed prescriptions and example accessory loads. It does not choose variations or loads from your weaknesses.

Methodology and sources

Read the program guide Westside Barbell: The Conjugate Method

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Max Effort Upper

Board Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Box Squat main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 2

4 sessions

Day 1 · Max Effort Upper

Floor Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Good Morning main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 3

4 sessions

Day 1 · Max Effort Upper

Incline Bench Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Rack Pull main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 4

4 sessions

Day 1 · Max Effort Upper

Board Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Box Squat main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 5

4 sessions

Day 1 · Max Effort Upper

Floor Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Good Morning main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 6

4 sessions

Day 1 · Max Effort Upper

Incline Bench Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Rack Pull main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 7

4 sessions

Day 1 · Max Effort Upper

Board Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Box Squat main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 8

4 sessions

Day 1 · Max Effort Upper

Floor Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Good Morning main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 9

4 sessions

Day 1 · Max Effort Upper

Incline Bench Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Rack Pull main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 10

4 sessions

Day 1 · Max Effort Upper

Board Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Box Squat main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 11

4 sessions

Day 1 · Max Effort Upper

Floor Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Good Morning main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

Week 12

4 sessions

Day 1 · Max Effort Upper

Incline Bench Press main

Work up to a heavy 1–3RM. Take adequate rest between heavy singles.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Max effort — grind through it

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Go for a PR if it feels right

Dips assistance

Bodyweight dips for triceps assistance. Add weight if too easy.

  • 3 × 12 · Bodyweightworking

    Rest 1:30

Face Pulls assistance

Light weight, focus on rear delt contraction. Band or cable.

  • 3 × 15 @ 30 lbworking

    Rest 1:00

Day 2 · Max Effort Lower

Rack Pull main

Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls.

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Max effort single

Glute-Ham Raise assistance

Bodyweight GHR. Use a band for assistance if needed.

  • 3 × 10 · Bodyweightworking

    Rest 1:30

Reverse Hyper assistance

Light and controlled. Focus on glute squeeze at the top.

  • 3 × 12 @ 90 lbworking

    Rest 1:00

Day 3 · Dynamic Effort Upper

Speed is king. Every rep should be explosive. Short rest between sets.

Bench Press main

Speed bench — move the bar as fast as possible. Change grip every 3 sets.

  • 9 × 3 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. 3 grips × 3 sets.

Overhead Press accessory

Strict press. No leg drive.

  • 4 × 8 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Tricep Pushdowns assistance

Cable or band pushdowns for lockout strength.

  • 3 × 15 @ 50 lbworking

    Rest 1:00

Day 4 · Dynamic Effort Lower

Explosive speed work. Sit back on the box, pause, explode up.

Box Squat main

Speed box squats — sit back, pause on box, explode. Use bands/chains if available.

  • 10 × 2 @ 55% (start light, add 5 lb/session)working

    Rest 0:45

    Max bar speed. Submaximal weight.

Deadlift accessory

Speed pulls from the floor. Reset each rep.

  • 8 × 1 @ 60% (start light, add 5 lb/session)working

    Rest 0:45

    Dead stop each rep. Fast and violent.

Barbell Row assistance

Pendlay rows — chest to floor each rep.

  • 4 × 8 @ 50% (start light, add 5 lb/session)working

    Rest 1:30