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The Conjugate System: Phase 3 of the

Beginner Powerlifting Workout

Have you been thinking about competing in a powerlifting

competition? The conjugate system is a proven way to
boost your strength. Start with this program!

Workout Summary

Main Goal Increase Strength

Workout Type Split

 Training Level Beginner

Program Duration 4 weeks

Days Per Week 4

Time Per Workout 60-90 minutes

Equipment Required Bands, Barbell, Bodyweight, Dumbbells

Target Gender Male & Female

Author Nick Showman

Workout PDF Download Workout

Workout Description
This is the last 4-week wave in the program.

We have built our weak points through the last two waves and built our strength to
new levels.

Now, these next four weeks is the time to test what we have built.

This will be a brutal training cycle but we are dropping to singles (1-rep) on max
effort movements to create max strength. No matter what, you must break your PR
on Max Effort days.

It is imperative to lift with intensity, get focused and determined and set a PR on that
day. Push like you never have before and find that strength within.

This is a peaking phase we have used with many of our beginner lifters and almost
all of them have had great results.

Week 9
Day 1

Exercise Sets Reps Weight

1. Good Morning 1 5RM Max
2. 10 In Box Front Squat 4 10 -
3a. Band Leg Curl 5 20 -
3b. Rope Face Pull 5 20 -
3c. Reverse Hyper 5 20 -
4a. Decline Dumbbell Sit Up 3 20 -
4b. Dumbbell Side Bend 3 20 -
4c. Dumbbell Hanging Knee Raise 3 20 -

Day 2

Exercise Sets Reps Weight

1. Close Grip Bench Press - 1RM Max
2. JM Press 5 8 -
3a. Dumbbell Incline Bench Press 4 12 -
3b. Barbell Bent Over Row 4 20 Heavy
4a. Incline Bayles Extension 4 10 Heavy
4b. Dumbbell Hammer Curl 4 20 -
4c. Standing Cable Crunch 4 20 -

Day 3

Exercise Sets Reps Weight

1. Box Squat - MAX -
2. Deadlift 8 1 70%
3a. Sit Up 3 15 25 lbs
3b. V Up 3 15 25 lbs
3c. Russian Twist 3 20 25 lbs

Day 4

Exercise Sets Reps Weight

1. Bench Press* 9 3 80%
2. Close Grip 3 Board Bench Press 3 12 Heavy
3a. Dumbbell Decline Bench Press 3 20 -
3b. Diesel Row 3 20 -
3c. Dumbbell Bent Over Side Raise 5 20 -
4a. Underhand Pull Apart 3 20 Mini Band
4b. 1 Arm Band Pushdown 3 20 -
4c. Barbell Reverse Curls 3 15 -

*Utilize 3 different grips

Week 10
Day 1

Exercise Sets Reps Weight

1. Deadlift (w/ weight on 2.5 in mats) - Max -
2. Good Morning 4 10 Moderate
3a. 45 Degree Back Extension 3 10 Moderate
3b. Reverse Hyper 3 20 Heavy
3c. Standing Lat Row 3 20 -
4a. Band Leg Curl 3 20 -
4b. Standing Band Crunch 3 20 -
4c. Standing Band Punch 3 20 -

Day 2

Exercise Sets Reps Weight

1. 1 Board Bench Press - 1RM Max
2a. Dumbbell Flat Bench Press 3 30 Secs -
2b. V Bar Pull Down 3 30 Secs -
2c. Band Push Down 3 30 Secs -
3a. Inverted Row 3 10 -
3b. 1 Arm Dumbbell Row 3 15 -
3C. Seated Dumbbell Shrug 3 20 -
4a. Overhead Band Tricep Extension 3 25 -
4b. Band Hammer Curl 3 25  

Day 3

Exercise Sets Reps Weight

1. Squat 5 2 80%
2. Deadlift 8 1 80%
3a. GHR 3 15 Bodyweight
3b. Reverse Hyper 3 20 Heavy
3c. GHR Sit Up 3 20 Mini Band
4a. Lat Pull Down 3 20 -
4b. V Up 3 15 25
4c. Side Crunch 3 15 25

Day 4

Exercise Sets Reps Weight

1. Bench Press 9 3 65%
2a. Dumbbell Fly 3 20 -
2b. Dumbbell Rollback 3 20 -
2c. Dumbbell Floor Press 3 20 -
3a. Pull Up 3 15 -
3b. Dumbbell Front Raise 3 15 -
3c. Dumbbell Cuban Press 3 15 -

Week 11
Day 1

Exercise Sets Reps Weight

1. Belt Squat/Leg Press 5 8 -
2a. Romanian Deadlift 4 10 -
2b. V Bar Pull Down 4 20 -
2c. Band Leg Curl 4 20 -
3a. Sit Up 3 10 -
3b. V Up 3 10 25 lbs
3c. Plank 3 1 Min Bodyweight

Day 2

Exercise Sets Reps Weight

1. Floor Press - Max -
Drop 20% 2 10-15 -
2a. Neutral Grip Dumbbell Bench Press 3 15 -
2b. Dumbbell Fly 3 15 -
2c. Dumbbell Rollback 3 15 -
3a. Dumbbell Side Raise 3 20 -
3b. Dumbbell Shrug 3 20 -
3c. Sit Up 3 20 25 lbs

Day 3

Exercise Sets Reps Weight

1. Squat 4 2 75%
2. Deadlift 6 2 75%
3a. Reverse Hyper 4 20 -
3b. GHR 4 10 Bodyweight
3c. Lat Pull Down 4 20 -
3d. Standing Cable Crunch 4 20 -
4. Sled Drag - 10 Mins -

Day 4

Exercise Sets Reps Weight

1. Bench Press 9 3 60%
2a. Neutral Grip Incline Bench Press 3 15 -
2b. Neutral Grip Incline Bench Row 3 15 -
2c. Incline Bench Serrano Press 3 15 -
3a. Pull Up 3 10 Bodyweight
3b. Face Pull 3 20 Mini Bands
3c. Band Pushdown 3 20 -
4. Dumbbell Side Bend 3 20 -

Week 12
Day 1

Exercise Sets Reps Weight

1. Lower Body Sled 5 20 Yards 45-90 lbs
2a. Dumbbell Side Bend 3 20 40 lbs
2b. Dumbbell Side Crunch 3 20 20 lbs
2c. Plank 3 1 Min Bodyweight

Day 2

Exercise Sets Reps Weight

1. Upper Body Sled 5 20 Yards 25-45 lbs
2a. Sit Up 3 10 Bodyweight
2b. V Up 3 10 Bodyweight
2c. Plank 3 1 Min Bodyweight

Day 3
Rest and Recovery Day.

Day 4
Competition or 1 rep max test day.

This program is the final part of a three part series. Linked below are the other
phases of the program.

Weeks 1-4: Phase 1 of the Beginner Powerlifting Workout

Weeks 5-8: Phase 2 of the Beginner Powerlifting Workout

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About The Author

Nick Showman
Nick Showman is an experienced strength and conditioning coach, a
competitive powerlifter, and the owner of Showtime Strength &
Performance in Newark, OH.
View all by Nick Showman »

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