Advanced
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.
Read about the history and methodology westside conjugate powerlifting advanced max effort dynamic effort
Duration
12 weeks
Frequency
4 days / wk
Exercises
15 unique
Difficulty
Advanced
Program Structure
Week-by-week breakdown of your training
D1
Max Effort Upper
3 exercises
1
Board Press Main
1×5 @ 50%
1×3 @ 60%
1×3 @ 75%
1×2 @ 85%
1×1 @ 90%
1×1 @ 95%
2
Dips Assistance
3×12
3
Face Pulls Assistance
3×15
D2
Max Effort Lower
3 exercises
1
Box Squat Main
1×5 @ 50%
1×3 @ 60%
1×3 @ 75%
1×2 @ 85%
1×1 @ 90%
1×1 @ 95%
2
Glute-Ham Raise Assistance
3×10
3
Reverse Hyper Assistance
3×12
D3
Dynamic Effort Upper
3 exercises
1
Bench Press Main
9×3 @ 55%
2
Overhead Press Accessory
4×8 @ 65%
3
Tricep Pushdowns Assistance
3×15
D4
Dynamic Effort Lower
3 exercises
1
Box Squat Main
10×2 @ 55%
2
Deadlift Accessory
8×1 @ 60%
3
Barbell Row Assistance
4×8 @ 50%