Overall Plan:

Day 1: Dynamic Upper Body

Day 2: Max Effor Lower Body
Day 3: Metcon OR Sled Work OR Run/Sprints
Day 4: Max Effort Upper Body
Day 5: Metcon OR Sled Work OR Run/Sprints
Day 6: Dynamic Lower Body
Day 7: REST or Active Recovery
This is a 12 week cycle starting template for the Conjugate system.
Assistant Work
Exercises and rep ranges may be changed for assistant work to accommodate equipment selection and personal prefrences.
On assistant work usually work up to 1-2 reps of failure, may take the last set to failure of an exercise.
You may super set assistant work as long as the exercises don't directly overlap--chins with dips, but not dips with tri extensions.
Take 30 seconds to 2 minutes between assistant work sets.
Use a low to moderate level of volume to allow the trainee to build up over time. More sets and exercises might be used in the next 12 week cycle.
Dynamic Work
No speed pulls to allow trainee to build up volume with their first experience in the conjugate system.
Take 30-60 seconds between dynamic sets.
Focus on speed.
On bench day, change the grip every 3 sets--shoulder width, natural grip and wide grip.
If on max effort day, bench or box squat goes up, put in new maxes for the next 3 week mini-cycle.
So if during the ME bench, my bench goes from 300 to 305, the next speed bench mini-cycle should be based off 305, not 300.
Max Effort Work
Perform no more than 4 singles.
If you fail in your 1st or 2nd attempt, perform only 3 singles.
Work hard, but don't sacrafice form.
Metcons
Usually choose briefer Metcons, 10 minutes or less.
Avoid heavier metcons, save the heavy weights for ME day.
Exercises and rep ranges may be changed for assistant work to accommodate equipment selection and personal prefrences.
You may super set assistant work as long as the exercises don't directly overlap--chins with dips, but not dips with tri extensions.
Use a low to moderate level of volume to allow the trainee to build up over time. More sets and exercises might be used in the next 12 week cycle.
So if during the ME bench, my bench goes from 300 to 305, the next speed bench mini-cycle should be based off 305, not 300.
Dynamic Upper--Bench
Max Effort Bench: 250 Max Effort Bench:
Straight Weight Cycle Chain Cycle
Date: Date:
Exercise: Weight Reps Weight Reps Weight Reps Exercise:
Speed Bench (w5) 45 45 45 Speed Bench (w5)
Speed Bench (w5) 75 75 75 Speed Bench (w5)
Speed Bench (w5) 100 100 125 Speed Bench (w5)
% of 1RM 50% 55% 60% % of 1RM
Chain/Band Specs: NONE NONE NONE Chain/Band Specs:
Speed Bench (3) 150 137.5 150 Speed Bench (3)
Speed Bench (3) 150 137.5 150 Speed Bench (3)
Speed Bench (3) 150 137.5 150 Speed Bench (3)
Speed Bench (3) 150 137.5 150 Speed Bench (3)
Speed Bench (3) 150 137.5 150 Speed Bench (3)
Speed Bench (3) 150 137.5 150 Speed Bench (3)
Speed Bench (3) 150 137.5 150 Speed Bench (3)
Speed Bench (3) 150 137.5 150 Speed Bench (3)
Inc DB Press (6-10) Barbell Press (6-10)
Inc DB Press (6-10) Barbell Press (6-10)
Pullups (6-10) Ring Pullups (6-10)
Pullups (6-10) Ring Pullups (6-10)
Pullups (6-10) Ring Pullups (6-10)
Tri Pushdowns (8-12) DB Tri Rollbacks (8-12)
Tri Pushdowns (8-12) DB Tri Rollbacks (8-12)
DB Row (8-12) Shrug (8-12)
DB Row (8-12) Shrug (8-12)
Face Pulls (12-15) Inc DB Rear Delt Rz (12-15)
275 Max Effort Bench: 300
Band Cycle
Date:
Weight Reps Weight Reps Weight Reps Exercise: Weight
45 45 45 Speed Bench (w5) 45
82.5 82.5 82.5 Speed Bench (w5) 90
110 110 137.5 Speed Bench (w5) 120
50% 55% 60% % of 1RM 45%
1 set 5/8" chain 1 set 5/8" chain 1 set 5/8" chain Chain/Band Specs: 1 set Mini Bands
137.5 151.25 165 Speed Bench (3) 135
137.5 151.25 165 Speed Bench (3) 135
137.5 151.25 165 Speed Bench (3) 135
137.5 151.25 165 Speed Bench (3) 135
137.5 151.25 165 Speed Bench (3) 135
137.5 151.25 165 Speed Bench (3) 135
137.5 151.25 165 Speed Bench (3) 135
137.5 151.25 165 Speed Bench (3) 135
Dips (6-10)
Dips (6-10)
Chinups (6-10)
Chinups (6-10)
Chinups (6-10)
Narrow Pushpups (15-20)
Narrow Pushpups (15-20)
Band Pull Aparts (15-20)
Band Pull Aparts (15-20)
Inc DB Rear Delt Rz (12-15)
Reps Weight Reps Weight Reps
45 45
90 90
120 150
50% 55%
1 set Mini Bands 1 set Mini Bands 1 set Mini Bands
150 165
150 165
150 165
150 165
150 165
150 165
150 165
150 165
Max Effort Lower
Box Squat (parallell) Previous/Estimated 1RM: 350 Deficit Deadlift Previous/Estimated 1RM:
Date: Date:
Exercise: Weight Reps Weight Reps Exercise: Weight
Box/Deficit Height: Parallel Parallel Box/Deficit Height: 3"
Chain/Band Spec: NONE NONE Chain/Band Spec: NONE
Box Squat (w10) 45 45 Deficit Deadlift (w10) 45
Box Squat (w5) 175 178.5 Deficit Deadlift (w5) 190
Box Squat (w3) 245 249.9 Deficit Deadlift (w3) 266
Box Squat (w1) 297.5 303.45 Deficit Deadlift (w1) 323
1RM Attempt 1 315 321.3 1RM Attempt 1 342
1RM Attempt 2 332.5 339.15 1RM Attempt 2 361
1RM Bench Attempt 3 353.5 360.57 1RM Bench Attempt 3 383.8
IF FAIL ON ATTEMPT 1 or 2 IF FAIL ON ATTEMPT 1 or 2
[1 RM Final Attempt] 322 328.44 [1 RM Final Attempt] 349.6
THEN STOP THEN STOP
IF Attempt 3 was Easy IF Attempt 3 was Easy
1RM Attempt 4 360.5 367.71 1RM Attempt 4 391.4
IF Attempt 3 was Hard IF Attempt 3 was Hard
1RM Attempt 4 357 364.14 1RM Attempt 4 387.6
High Bar Squat (8-12) High Bar Squat (8-12)
High Bar Squat (8-12) High Bar Squat (8-12)
High Bar Squat (8-12) High Bar Squat (8-12)
Reverse Hyper or Seated Good Morning (12-15) Reverse Hyper or Seated Good Morning (12-15)
Reverse Hyper or Seated Good Morning (12-15) Reverse Hyper or Seated Good Morning (12-15)
Reverse Hyper or Seated Good Morning (12-15) Reverse Hyper or Seated Good Morning (12-15)
Ab Rollouts (15-20) Ab Rollouts (15-20)
Ab Rollouts (15-20) Ab Rollouts (15-20)
Incline Situps (50+) Incline Situps (50+)
Previous/Estimated 1RM: 380 Front Squat Previous/Estimated 1RM: 250
Date:
Reps Weight Reps Exercise: Weight Reps Weight Reps
3" Box/Deficit Height: NONE NONE
NONE Chain/Band Spec: 1 set 5/8" chains 1 set 5/8" chains
45 Front Squat (w10) 45 45
193.8 Front Squat (w5) 125 127.5
271.32 Front Squat (w3) 175 178.5
329.46 Front Squat (w1) 212.5 216.75
348.84 1RM Attempt 1 225 229.5
368.22 1RM Attempt 2 237.5 242.25
391.476 1RM Bench Attempt 3 252.5 257.55
IF FAIL ON ATTEMPT 1 or 2
356.592 [1 RM Final Attempt] 230 234.6
THEN STOP
IF Attempt 3 was Easy
399.228 1RM Attempt 4 257.5 262.65
IF Attempt 3 was Hard
395.352 1RM Attempt 4 255 260.1
DB Bulgarian Squat (15-20)
DB Bulgarian Squat (15-20)
Glute Ham Raise or Leg Curl (6-10)
Reverse Hyper or Seated Good Morning (12-15) Glute Ham Raise or Leg Curl (6-10)
Reverse Hyper or Seated Good Morning (12-15) Glute Ham Raise or Leg Curl (6-10)
Reverse Hyper or Seated Good Morning (12-15) Weighted Situp (15-20)
Weighted Situp (15-20)
Russian Twists (15-20)
Good Morning Previous/Estimated 3RM: 205 Box Squat (Parallel) Previous/Estimated 1RM:
Date: Date:
Exercise: Weight Reps Weight Reps Exercise: Weight
Box/Deficit Height: NONE NONE Box/Deficit Height: Parallel
Chain/Band Spec: NONE NONE Chain/Band Spec: NONE
Good Morning (w10) 45 45 Box Squat (w10) 45
Good Morning (w5) 102.5 104.55 Box Squat (w5) 175
Good Morning (w3) 143.5 146.37 Box Squat (w3) 245
Good Morning (w1) 174.25 177.735 Box Squat (w1) 297.5
3RM Attempt 1 184.5 188.19 1RM Attempt 1 315
3RM Attempt 2 194.75 198.645 1RM Attempt 2 332.5
3RM Bench Attempt 3 207.05 211.191 1RM Bench Attempt 3 353.5
IF FAIL ON ATTEMPT 1 or 2 IF FAIL ON ATTEMPT 1 or 2
[3 RM Final Attempt] 188.6 192.372 [1 RM Final Attempt] 322
THEN STOP THEN STOP
IF Attempt 3 was Easy IF Attempt 3 was Easy
3RM Attempt 4 211.15 215.373 1RM Attempt 4 360.5
IF Attempt 3 was Hard IF Attempt 3 was Hard
3RM Attempt 4 209.1 213.282 1RM Attempt 4 357
DB Bulgarian Squat (15-20) Leg Press or Rev Lunge (6-8)
DB Bulgarian Squat (15-20) Leg Press or Rev Lunge (6-8)
Glute Ham Raise or Leg Curl (6-10) Leg Press or Rev Lunge (6-8)
Glute Ham Raise or Leg Curl (6-10) Reverse Hyper or Back Extension (8-12)
Glute Ham Raise or Leg Curl (6-10) Reverse Hyper or Back Extension (8-12)
Weighted Situp (15-20) Reverse Hyper or Back Extension (8-12)
Weighted Situp (15-20) Hanging Leg Raises (15-20)
Russian Twists (15-20) Hanging Leg Raises (15-20)
Land Mine Twist (12-15)
Previous/Estimated 1RM: 350 High Bar Squat Previous/Estimated 1RM: 285
Date:
Reps Weight Reps Exercise: Weight Reps Weight Reps
Parllel Box/Deficit Height: NONE NONE
NONE Chain/Band Spec: Mini Band Mini Band
45 Pin Press (w10) 45 45
178.5 Pin Press (w5) 142.5 145.35
249.9 Pin Press (w3) 199.5 203.49
303.45 Pin Press (w1) 242.25 247.095
321.3 1RM Attempt 1 256.5 261.63
339.15 1RM Attempt 2 270.75 276.165
360.57 1RM Bench Attempt 3 287.85 293.607
IF FAIL ON ATTEMPT 1 or 2
328.44 [1 RM Final Attempt] 262.2 267.444
THEN STOP
IF Attempt 3 was Easy
367.71 1RM Attempt 4 293.55 299.421
IF Attempt 3 was Hard
364.14 1RM Attempt 4 290.7 296.514
Leg Press or Rev Lunge (6-8)
Leg Press or Rev Lunge (6-8)
Leg Press or Rev Lunge (6-8)
Reverse Hyper or Back Extension (8-12) Reverse Hyper or Back Extension (8-12)
Reverse Hyper or Back Extension (8-12) Reverse Hyper or Back Extension (8-12)
Reverse Hyper or Back Extension (8-12) Reverse Hyper or Back Extension (8-12)
Hanging Leg Raises (15-20)
Hanging Leg Raises (15-20)
Land Mine Twist (12-15)
Max Effort Upper
Bench Press Previous/Estimated 1RM: 285 Standing Press Previous/Estimated 1RM:
Date: Date:
Exercise: Weight Reps Weight Reps Exercise: Weight
Chain/Band Spec: NONE NONE Chain/Band Spec: NONE
Bench Press (w10) 45 45 Standing Press (w10) 45
Bench Press (w5) 142.5 145.35 Standing Press (w5) 87.5
Bench Press (w3) 199.5 203.49 Standing Press (w3) 122.5
Bench Press (w1) 242.25 247.095 Standing Press (w1) 148.75
1RM Attempt 1 256.5 261.63 1RM Attempt 1 157.5
1RM Attempt 2 270.75 276.165 1RM Attempt 2 166.25
1RM Bench Attempt 3 287.85 293.607 1RM Bench Attempt 3 176.75
IF FAIL ON ATTEMPT 1 or 2 IF FAIL ON ATTEMPT 1 or 2
[1 RM Final Attempt] 262.2 267.444 [1 RM Final Attempt] 161
THEN STOP THEN STOP
IF Attempt 3 was Easy IF Attempt 3 was Easy
1RM Attempt 4 293.55 299.421 1RM Attempt 4 180.25
IF Attempt 3 was Hard IF Attempt 3 was Hard
1RM Attempt 4 290.7 296.514 1RM Attempt 4 178.5
Skull Crushers (8-12) Skull Crushers (8-12)
Skull Crushers (8-12) Skull Crushers (8-12)
Skull Crushers (8-12) Skull Crushers (8-12)
Barbell Row (6-8) Barbell Row (6-8)
Barbell Row (6-8) Barbell Row (6-8)
Barbell Row (6-8) Barbell Row (6-8)
Reverse Grip Pulldown (8-12) Reverse Grip Pulldown (8-12)
Reverse Grip Pulldown (8-12) Reverse Grip Pulldown (8-12)
DB Hammer Curl (8-12) DB Hammer Curl (8-12)
DB Hammer Curl (8-12) DB Hammer Curl (8-12)
Previous/Estimated 1RM: 175 Close Grip Bench Previous/Estimated 1RM: 260
Date:
Reps Weight Reps Exercise: Weight Reps Weight Reps
Chain/Band Spec: Light Band Light Band
45 Close Grip Bench(w10) 45 45
89.25 Close Grip Bench(w5) 130 132.6
124.95 Close Grip Bench(w3) 182 185.64
151.725 Close Grip Bench(w1) 221 225.42
160.65 1RM Attempt 1 234 238.68
169.575 1RM Attempt 2 247 251.94
180.285 1RM Bench Attempt 3 262.6 267.852
IF FAIL ON ATTEMPT 1 or 2
164.22 [1 RM Final Attempt] 239.2 243.984
THEN STOP
IF Attempt 3 was Easy
183.855 1RM Attempt 4 267.8 273.156
IF Attempt 3 was Hard
182.07 1RM Attempt 4 265.2 270.504
Handstand Pushup (8-12)
Handstand Pushup (8-12)
Handstand Pushup (8-12)
DB Row (12-15)
DB Row (12-15)
DB Row (12-15)
Barbell Curl (6-8)
Barbell Curl (6-8)
Barbell Curl (6-8)
Floor Press Previous/Estimated 1RM: 300 Bench Press Previous/Estimated 1RM:
Date: Date:
Exercise: Weight Reps Weight Reps Exercise: Weight
Chain/Band Spec: 1 set 5/8" chain 1 set 5/8" chain Chain/Band Spec: NONE
Floor Press (w10) 45 45 Bench Press (w10) 45
Floor Press (w5) 150 153 Bench Press (w5) 142.5
Floor Press (w3) 210 214.2 Bench Press (w3) 199.5
Floor Press (w1) 255 260.1 Bench Press (w1) 242.25
1RM Attempt 1 270 275.4 1RM Attempt 1 256.5
1RM Attempt 2 285 290.7 1RM Attempt 2 270.75
1RM Bench Attempt 3 303 309.06 1RM Bench Attempt 3 287.85
IF FAIL ON ATTEMPT 1 or 2 IF FAIL ON ATTEMPT 1 or 2
[1 RM Final Attempt] 276 281.52 [1 RM Final Attempt] 262.2
THEN STOP THEN STOP
IF Attempt 3 was Easy IF Attempt 3 was Easy
1RM Attempt 4 309 315.18 1RM Attempt 4 293.55
IF Attempt 3 was Hard IF Attempt 3 was Hard
1RM Attempt 4 306 312.12 1RM Attempt 4 290.7
Handstand Pushup (8-12) DB Tate Press (8-12)
Handstand Pushup (8-12) DB Tate Press (8-12)
Handstand Pushup (8-12) DB Tate Press (8-12)
DB Row (12-15) Cable/Machine Row (6-8)
DB Row (12-15) Cable/Machine Row (6-8)
DB Row (12-15) Cable/Machine Row (6-8)
Barbell Curl (6-8) Hang Power Clean (3)
Barbell Curl (6-8) Hang Power Clean (3)
Barbell Curl (6-8) Hang Power Clean (3)
Previous/Estimated 1RM: 285 Low Pin Press Previous/Estimated 1RM: 250
Date:
Reps Weight Reps Exercise: Weight Reps Weight Reps
NONE Chain/Band Spec: Mini Band Mini Band
45 Pin Press (w10) 45 45
145.35 Pin Press (w5) 125 127.5
203.49 Pin Press (w3) 175 178.5
247.095 Pin Press (w1) 212.5 216.75
261.63 1RM Attempt 1 225 229.5
276.165 1RM Attempt 2 237.5 242.25
293.607 1RM Bench Attempt 3 252.5 257.55
IF FAIL ON ATTEMPT 1 or 2
267.444 [1 RM Final Attempt] 230 234.6
THEN STOP
IF Attempt 3 was Easy
299.421 1RM Attempt 4 257.5 262.65
IF Attempt 3 was Hard
296.514 1RM Attempt 4 255 260.1
DB Tate Press (8-12)
DB Tate Press (8-12)
DB Tate Press (8-12)
Cable/Machine Row (6-8)
Cable/Machine Row (6-8)
Cable/Machine Row (6-8)
Hang Power Clean (3)
Hang Power Clean (3)
Hang Power Clean (3)
Dynamic Lower Body
Max Effort Box Squat: 350
Straight Weight Cycle
Date:
Exercise: Weight Reps Weight Reps Weight Reps
Box Height:
Speed Box Squat (warmup) 45 45 45
Speed Box Squat (warmup) 105 105 105
Speed Box Squat (warmup) 140 140 175
% of 1RM 50% 55% 60%
Chain/Band Specs: NONE NONE NONE
Speed Box Squat (2) 150 192.5 210
Speed Box Squat (2) 150 192.5 210
Speed Box Squat (2) 150 192.5 210
Speed Box Squat (2) 150 192.5 210
Speed Box Squat (2) 150 192.5 210
Speed Box Squat (2) 150 192.5 210
Speed Box Squat (2) 150 192.5 210
Speed Box Squat (2) 150 192.5 210
Speed Box Squat (2) 175 192.5 210
Speed Box Squat (2) 175 192.5 210
Romanian Deadlift (8-12)
Romanian Deadlift (8-12)
Romanian Deadlift (8-12)
Back Extension (15-20)
Back Extension (15-20)
Knees to Elbows (15-20)
Knees to Elbows (15-20)
Side Bends (15-20)
Max Effort Box Squat 375
Chain Cycle
Date:
Exercise: Weight Reps Weight Reps Weight Reps
Box Height:
Speed Box Squat (warmup) 45 45 45
Speed Box Squat (warmup) 112.5 112.5 112.5
Speed Box Squat (warmup) 150 150 187.5
% of 1RM 50% 55% 60%
Chain/Band Specs: 2 sets 5/8" chain 2 sets 5/8" chain 2 sets 5/8" chain
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Speed Box Squat (2) 187.5 206.25 225
Good Mornings (6-10)
Good Mornings (6-10)
Good Mornings (6-10)
DB Step-Ups (12-15)
DB Step-Ups (12-15)
Band Crunches (20-30)
Band Crunches (20-30)
Max Effort Box Squat 400
Band Cycle
Date:
Exercise: Weight Reps Weight Reps Weight Reps
Box Height:
Speed Box Squat (warmup) 45 45 45
Speed Box Squat (warmup) 120 120 120
Speed Box Squat (warmup) 160 160 200
% of 1RM 45% 50% 55%
Chain/Band Specs: 1 set Light Bands 1 set Light Bands 1 set Light Bands
Speed Box Squat (2) 180 200 220
Speed Box Squat (2) 180 200 220
Speed Box Squat (2) 180 200 220
Speed Box Squat (2) 180 200 220
Speed Box Squat (2) 180 200 220
Speed Box Squat (2) 180 200 220
Speed Box Squat (2) 180 200 220
Speed Box Squat (2) 180 200 220
Rack Pulls (6-8)
Rack Pulls (6-8)
Rack Pulls (6-8)
DB Stiff Deadlift (8-12)
DB Stiff Deadlift (8-12)
GHD Situps (15-20)
GHD Situps (15-20)
Hanging Leg Raises (15-20)