The program
Westside Conjugate (12-Week): Free Spreadsheet, Percentages & Tracker
Free Westside Conjugate (12-Week) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- Length
- 12 weeks
- Main lifts
- 15
What you’ll train
The main movements in this program.
- Board Press
- Floor Press
- Incline Bench Press
- Box Squat
- Good Morning
- Rack Pull
- Bench Press
- Overhead Press
- Deadlift
- Barbell Row
- Dips
- Face Pulls
- Glute-Ham Raise
- Reverse Hyper
- Tricep Pushdowns
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 toolsSpreadsheet & Calculator
Download the Westside Conjugate (12-Week) spreadsheet
Calculate your Westside Conjugate (12-Week) weights
Free Westside Conjugate (12-Week) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Max Effort Upper | Board Press | 1 | 5 | 50% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | Work up to a heavy 1–3RM. Take adequate rest between heavy singles. |
| Max Effort Upper | Board Press | 1 | 3 | 60% | 250 lbs | 2×45 + 1×10 + 1×2.5 | Work up to a heavy 1–3RM. Take adequate rest between heavy singles. |
| Max Effort Upper | Board Press | 1 | 3 | 75% | 315 lbs | 3×45 | Work up to a heavy 1–3RM. Take adequate rest between heavy singles. |
| Max Effort Upper | Board Press | 1 | 2 | 85% | 355 lbs | 3×45 + 2×10 | Work up to a heavy 1–3RM. Take adequate rest between heavy singles. |
| Max Effort Upper | Board Press | 1 | 1 | 90% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | Max effort — grind through it; Work up to a heavy 1–3RM. Take adequate rest between heavy singles. |
| Max Effort Upper | Board Press | 1 | 1 | 95% | 400 lbs | 3×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | Go for a PR if it feels right; Work up to a heavy 1–3RM. Take adequate rest between heavy singles. |
| Max Effort Upper | Dips | 3 | 12 | — | — | — | Bodyweight dips for triceps assistance. Add weight if too easy. |
| Max Effort Upper | Face Pulls | 3 | 15 | — | 30 lbs | — | Light weight, focus on rear delt contraction. Band or cable. |
| Max Effort Lower | Box Squat | 1 | 5 | 50% | 100 lbs | 1×25 + 1×2.5 | Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls. |
| Max Effort Lower | Box Squat | 1 | 3 | 60% | 115 lbs | 1×25 + 1×10 | Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls. |
| Max Effort Lower | Box Squat | 1 | 3 | 75% | 145 lbs | 1×45 + 1×5 | Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls. |
| Max Effort Lower | Box Squat | 1 | 2 | 85% | 165 lbs | 1×45 + 1×10 + 1×5 | Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls. |
| Max Effort Lower | Box Squat | 1 | 1 | 90% | 175 lbs | 1×45 + 2×10 | Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls. |
| Max Effort Lower | Box Squat | 1 | 1 | 95% | 185 lbs | 1×45 + 1×25 | Max effort single; Work up to a heavy 1–3RM. Full depth on squats, full ROM on pulls. |
| Max Effort Lower | Glute-Ham Raise | 3 | 10 | — | — | — | Bodyweight GHR. Use a band for assistance if needed. |
| Max Effort Lower | Reverse Hyper | 3 | 12 | — | 90 lbs | 2×10 + 1×2.5 | Light and controlled. Focus on glute squeeze at the top. |
| Dynamic Effort Upper | Bench Press | 9 | 3 | 55% | 220 lbs | 1×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | Max bar speed. 3 grips × 3 sets.; Speed bench — move the bar as fast as possible. Change grip every 3 sets. |
| Dynamic Effort Upper | Overhead Press | 4 | 8 | 65% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | Strict press. No leg drive. |
| Dynamic Effort Upper | Tricep Pushdowns | 3 | 15 | — | 50 lbs | 1×2.5 | Cable or band pushdowns for lockout strength. |
| Dynamic Effort Lower | Box Squat | 10 | 2 | 55% | 105 lbs | 1×25 + 1×5 | Max bar speed. Submaximal weight.; Speed box squats — sit back, pause on box, explode. Use bands/chains if available. |
| Dynamic Effort Lower | Deadlift | 8 | 1 | 60% | 155 lbs | 1×45 + 1×10 | Dead stop each rep. Fast and violent.; Speed pulls from the floor. Reset each rep. |
| Dynamic Effort Lower | Barbell Row | 4 | 8 | 50% | 70 lbs | 1×10 + 1×2.5 | Pendlay rows — chest to floor each rep. |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
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
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
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
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 2
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 3
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 4
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 5
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 6
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 7
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 8
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 9
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 10
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 11
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.
Week 12
4
sessions
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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
Max effort — grind through it
1 × 1 @ 95%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%warmup
Rest 1:00
1 × 3 @ 60%warmup
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 2 @ 85%working
Rest 3:00
1 × 1 @ 90%working
Rest 3:00
1 × 1 @ 95%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%working
Rest 0:45
Max bar speed. 3 grips × 3 sets.
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.