Westside-Barbell Conjugate Method Workouts (Big Box Gym Adapted)

Day 1 (Monday): Max Effort Squat/Deadlift (+Lower Body Accessories)

•Squat OR Sumo or Deadlift (Work up to 1-3RM, specifically: 8-12x3RM90-100%1RM last 3-5 sets) ∙ Generally: warm up using 3 reps until no longer possible, and then switch to one rep ∙ Do not push to failure e.g. at singles: 1x89%, 1x93%, 1x97% ∙ Ad lib rest, but 3-5 mins esp. once at singles • Lower Body Accessories (2-4x6-10) ∙ 3-4 exercises in order: low back, hamstrings, (lats if doing deadlifts),abs

Day 2 (Wednesday): Max Effort Bench Press (+Upper Body Accessories)

• Bench Press (Work up to 1-3RM, specifically: 8-12x3RM90-100%1RM last 3-5 sets) ∙ Generally: warm up using 3 reps until no longer possible, and then switch to one rep ∙ Do not push to failure e.g. at singles: 1x89%, 1x93%, 1x97% ∙ Ad lib rest, but 3-5 mins esp. once at singles • Upper Body Accessories (2-4x6-10) ∙ 3-4 exercises in order: triceps, lats, upper back, rear delt, shoulders

Day 3 (Friday): Dynamic Effort Squat/Deadlift (+Lower Body Accessories)

• Squat (10-12x2 @ 70-85%) OR Sumo or Conventional Deadlift (6-10x1-3 @ 60-85%) • Perform each rep quickly and as explosively as possible, taking a max of 60s rest between each set. ∙ Lower bar as fast as possible to create a ‘over-speed eccentric effect’ ∙ Increase weight each week • Lower Body Accessories (2-4x6-10): ∙ 3-4 exercises in order: low back, hamstrings, (lats if doing deadlifts),abs

Day 4 (Saturday): Dynamic Effort Bench Press (+Upper Body Accessories)

• Bench Press (9x3 @ 50%) ∙ Perform each rep quickly and as explosively as possible, taking a max of 60s rest between each set. ∙ Lower bar as fast as possible to create a ‘over-speed eccentric effect’ ∙ Increase weight each week • Upper Body Accessories (2-4x6-10) ∙ 3-4 exercises in order: triceps, lats, upper back, rear delt, shoulders

OTHER GUIDELINES

3 Week Waves

• Use the same variation during 3 week wave (choose different variation during next 3 weeks) ∙ Variations include: grips width, stances width, depths/ROMs

Accessory Exercises Guidelines:

• 3-5 accessories exercises per workout, typically 2-4 sets of 6-10 reps each. ∙ Rest 1-3 mins between sets ∙ Every 3

rd mini cycle, use high reps ≤20

• Switch accessories every 3 week wave • Squat/Deadlift days priorities: good mornings, 45° back extensions/reverse hypers, (lats), GHR, GH curls • Bench Press days: triceps, lats, upper back, rear delt, shoulders

Westside-Barbell Conjugate Method Workouts (Big Box Gym Adapted)

Exercise Sets Reps Weights

Day 1 (Monday): Max Effort Squat/Deadlift (+Lower Body Accessories)

Day 2 (Wednesday): Max Effort Bench Press (+Upper Body Accessories)

Day 3 (Friday): Dynamic Effort Squat/Deadlift (+Lower Body Accessories)

Day 4 (Saturday): Dynamic Effort Bench Press (+Upper Body Accessories)

Dates ____________ Wave # ____________ Cycle # ____________