Main Exercise Programming Template

12 - Week Sample Routine

I am going to provide you with a 12-week

Conjugate Fitness workout program template so
that you can understand the main exercise
variations as well as the differences between Max
Effort and Dynamic Effort days.
I recognize that the system is extremely
complicated and there is a lot of information
covered within this book.
However, I am also completely convinced that if
you decide to go with the conjugate method, it
can provide you with all of the improved strength
and performance that you have been looking for.
This is the system that I have used myself and have
seen how it has helped my clients and me. If you
look back at the numbers of how many world-
class power lifters have come out of Westside, you
know that the system works.
Regardless of its complications, it gets the job
done – and hopefully this 12-week routine will
show you a little bit more about how you can train
from week to week.

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 Main Exercise Programming Template

WEEK #1

Maximal Effort Lower Body

 Back Squat + 2-3 Chains Per Side, Box
Squat - 1RM

Maximal Effort Upper Body

 Bench Press Against Doubled Micro Mini
or Mini Bands, to a #1 Board - 1RM

Dynamic Effort Lower Body

 Back Squat + 50% Bar Weight + 25%
Band Tension, Box Squat - 12x2 reps

 Conventional Deadlift @75% - 8x1 rep

Dynamic Effort Upper Body

 Bench Press Against Doubled Micro or
Mini Bands - Use 50% of Floor Press Max
As Bar Weight, 9x3 reps

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 Main Exercise Programming Template

WEEK #2

Maximal Effort Lower Body

 Conventional Deadlift – 1RM

Maximal Effort Upper Body

 Strict Press - 1RM

Dynamic Effort Lower Body

 Back Squat + 55% Bar Weight + 25%
Band Tension, Box Squat - 10x2 reps

 Deadlift against band tension (mini or

light bands) ~50% bar weight (adjust
according to speed), 8x1 rep

Dynamic Effort Upper Body

 Floor Press @70% - 9x3 reps

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 Main Exercise Programming Template

WEEK #3

Maximal Effort Lower Body

 Reverse Mini Band Squat, Straight Bar
Box Squat - 1RM

Maximal Effort Upper Body

 Floor Press (Wide Grip) - 1RM

Dynamic Effort Lower Body

 Back Squat + 60% Bar Weight + 25%
Band Tension, Box Squat - 8x2 reps

 Sumo Deadlift Speed Pulls 8x1 rep – Mini

bands

Dynamic Effort Upper Body

 Bench Press Medium Grip + 2 (Women) -
3 (Men) Chains Per Side - 9x3 reps (Use
50% of Floor Press Max As Bar Weight)

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 Main Exercise Programming Template

WEEK #4

Maximal Effort Lower Body

 Good Morning (Wide Stance) - 5RM

Maximal Effort Upper Body

 Board Press #3 Board Bench Press – 1-RM

Dynamic Effort Lower Body

 12x2 reps Safety Squat Bar - Box Squat @
50% w/ 25% Band Tension

 Conventional Deadlift @80% - 6x1 rep

Dynamic Effort Upper Body

 Bench Press Against Doubled Micro or
Mini Bands - 50% of floor press max as
bar weight, 9x3 reps

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 Main Exercise Programming Template

WEEK #1

Maximal Effort Lower Body

 Sumo Deadlift against mini/micro mini
bands - 1RM

Maximal Effort Upper Body

 Close grip bench press against
mini/micro mini bands - 1RM

Dynamic Effort Lower Body

 10x2 reps Safety Squat Bar - Box Squat @
55% w/ 25% Band Tension

 Conventional Deadlift @75% - 8x1 rep

Dynamic Effort Upper Body

 Buffalo Bar Bench Press Against Doubled
Micro Mini or Mini Bands - Use 50% of
floor press max as bar weight, 9x3

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 Main Exercise Programming Template

WEEK #2

Maximal Effort Lower Body

 Good Morning (Wide Stance) – 3RM

Maximal Effort Upper Body

 Floor Press + 1-2 Chains Per Side - 1RM

Dynamic Effort Lower Body

 10x2 reps Safety Squat Bar - Box Squat @
60% w/ 25% Band Tension

 Deadlift against band tension (mini or

light bands) ~50% bar weight (adjust
according to speed), 8x1 rep

Dynamic Effort Upper Body

 9 sets Bench Press with 2 chains (sets: 3
wide 3 medium and 3 narrow 30
seconds of rest)

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 Main Exercise Programming Template

WEEK #3

Maximal Effort Lower Body

 Safety Squat Bar Box Squat with Bands
Pulling from front (Monster Mini/Mini
Bands) - 1RM

Maximal Effort Upper Body

 Bench Press (Wide Grip) with Straight Bar
+ 1-2 Chains Per Side - 1RM

Dynamic Effort Lower Body

 Speed Front Squat – Box squat @75% of 1
rep max - 12x2 reps

 Sumo Deadlift Speed Pulls 8x1 – Mini

bands

Dynamic Effort Upper Body

 9 sets x 3 reps (2-3 chains per side) and
football bar or straight bar (Sets: 3
narrow, 3 medium, 3 wide 30 seconds of
rest in-between)

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 Main Exercise Programming Template

WEEK #4

Maximal Effort Lower Body

 Back Squat, Straight Bar Box Squat – 1RM

Maximal Effort Upper Body

 Bench Press with Straight Bar + 1-2
Chains Per Side - 1RM

Dynamic Effort Lower Body

 Speed Front Squat – Box squat @80% of 1
rep max - 10x2 reps

 Conventional Deadlift @80% - 8x1 rep

Dynamic Effort Upper Body

 Bench Press Against Doubled Micro or
Mini Bands - 50% of floor press max as
bar weight, 9x3

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 Main Exercise Programming Template

WEEK #1

Maximal Effort Lower Body

 Sumo deadlift Ultra Wide – 1 RM

Maximal Effort Upper Body

 Bench Press (Narrow Grip) - 1RM

Dynamic Effort Lower Body

 Speed Front Squat – Box squat @85% of 1
rep max - 10x2 reps

 Conventional Deadlift @75% - 8x1 rep

Dynamic Effort Upper Body

 Bench Press Against Doubled Micro or
Mini Bands - Use 50% of Floor Press Max
As Bar Weight, 9x3

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 Main Exercise Programming Template

WEEK #2

Maximal Effort Lower Body

 Anderson Back Squat - 1RM

Maximal Effort Upper Body

 Reverse Band (Light Band/Women |
Average Band/Men) Bench Press + 1
chain (women) or 3 (men) chains per
side - 1RM

Dynamic Effort Lower Body

 Straight Bar Speed Back Squat to Low
Box + Bands – 25% band tension
(Women: Light bands, Men: Average
bands) - 50%, 12x2 reps
 Deadlift against band tension (mini or
light bands) ~50% bar weight (adjust
according to speed), 8x1 rep

Dynamic Effort Upper Body

 15 sets of reps Speed Bench – 5 sets at
each grip 20 sec rest periods with
reverse light/ average band

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 Main Exercise Programming Template

WEEK #3

Maximal Effort Lower Body

 Conventional Deadlift against mini
bands – 1RM

Maximal Effort Upper Body

 Rack Press against mini/micro mini bands
– Bench Press (Place Pins 2 inches off of
chest)- 1RM

Dynamic Effort Lower Body

 Straight Bar Speed Back Squat to Low
Box + Bands – 25% band tension
(Women: Light bands, Men: Average
bands) - 55%, 10x2 reps

 Sumo Deadlift Speed Pulls 8x1 – Mini

bands

Dynamic Effort Upper Body

 Bench Close Grip Bench Press 9 sets, 3
reps, bar weight 50% of 1RM

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 Main Exercise Programming Template

WEEK #4

Maximal Effort Lower Body

 Close stance Back Squat - Box Squat -
1RM

Maximal Effort Upper Body

 Straight Bar Floor Press - 2RM

Dynamic Effort Lower Body

 Straight Bar Speed Back Squat to Low
Box + Bands – 25% band tension
(Women: Light bands, Men: Average
bands) - 60%, 10x2

 Sumo Deadlift (against mini/micro mini

bands) @80% - 6x1 rep

Dynamic Effort Upper Body

 Bench Press Against Doubled Micro or
Mini Bands - 50% of floor press max as
bar weight, 9x3

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 Main Exercise Programming Template

Summary

This sample shows when you need to change the

variations, the percentages of your 1-RM and
much more.

Notice that the variations can change from week

to week, though you are still doing a squat,
deadlift, and bench press.
You can choose any four days of the week that
you like, though I do recommend allowing for at
least a day of rest between the four days so that
you can allow your muscles to recover.

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