12 - Week Sample Routine

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Muriel Kellie Hodge
6 years ago
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2 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 worldclass 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

3 WEEK #1 Back Squat Chains Per Side, Box Squat - 1RM Bench Press Against Doubled Micro Mini or Mini Bands, to a #1 Board - 1RM Back Squat + 50% Bar Weight + 25% Band Tension, Box Squat - 12x2 reps Conventional - 8x1 rep Bench Press Against Doubled Micro or Mini Bands - Use 50% of Floor Press Max As Bar Weight, 9x3 reps

4 WEEK #2 Conventional Deadlift 1RM Strict Press - 1RM 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 Floor - 9x3 reps

5 WEEK #3 Reverse Mini Band Squat, Straight Bar Box Squat - 1RM Floor Press (Wide Grip) - 1RM Back Squat + 60% Bar Weight + 25% Band Tension, Box Squat - 8x2 reps Sumo Deadlift Speed Pulls 8x1 rep Mini bands Bench Press Medium Grip + 2 (Women) - 3 (Men) Chains Per Side - 9x3 reps (Use 50% of Floor Press Max As Bar Weight)

6 WEEK #4 Good Morning (Wide Stance) - 5RM Board Press #3 Board Bench Press 1-RM 12x2 reps Safety Squat Bar - Box 50% w/ 25% Band Tension Conventional - 6x1 rep Bench Press Against Doubled Micro or Mini Bands - 50% of floor press max as bar weight, 9x3 reps

7 WEEK #1 Sumo Deadlift against mini/micro mini bands - 1RM Close grip bench press against mini/micro mini bands - 1RM 10x2 reps Safety Squat Bar - Box 55% w/ 25% Band Tension Conventional - 8x1 rep Buffalo Bar Bench Press Against Doubled Micro Mini or Mini Bands - Use 50% of floor press max as bar weight, 9x

8 WEEK #2 Good Morning (Wide Stance) 3RM Floor Press Chains Per Side - 1RM 10x2 reps Safety Squat Bar - Box 60% w/ 25% Band Tension Deadlift against band tension (mini or light bands) ~50% bar weight (adjust according to speed), 8x1 rep 9 sets Bench Press with 2 chains (sets: 3 wide 3 medium and 3 narrow 30 seconds of rest)

9 WEEK #3 Safety Squat Bar Box Squat with Bands Pulling from front (Monster Mini/Mini Bands) - 1RM Bench Press (Wide Grip) with Straight Bar Chains Per Side - 1RM Speed Front Squat Box of 1 rep max - 12x2 reps Sumo Deadlift Speed Pulls 8x1 Mini bands 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)

10 WEEK #4 Back Squat, Straight Bar Box Squat 1RM Bench Press with Straight Bar Chains Per Side - 1RM Speed Front Squat Box of 1 rep max - 10x2 reps Conventional - 8x1 rep Bench Press Against Doubled Micro or Mini Bands - 50% of floor press max as bar weight, 9x

11 WEEK #1 Sumo deadlift Ultra Wide 1 RM Bench Press (Narrow Grip) - 1RM Speed Front Squat Box of 1 rep max - 10x2 reps Conventional - 8x1 rep Bench Press Against Doubled Micro or Mini Bands - Use 50% of Floor Press Max As Bar Weight, 9x

12 WEEK #2 Anderson Back Squat - 1RM Reverse Band (Light Band/Women Average Band/Men) Bench Press + 1 chain (women) or 3 (men) chains per side - 1RM 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 15 sets of reps Speed Bench 5 sets at each grip 20 sec rest periods with reverse light/ average band

13 WEEK #3 Conventional Deadlift against mini bands 1RM Rack Press against mini/micro mini bands Bench Press (Place Pins 2 inches off of chest)- 1RM 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 Bench Close Grip Bench Press 9 sets, 3 reps, bar weight 50% of 1RM

14 WEEK #4 Close stance Back Squat - Box Squat - 1RM Straight Bar Floor Press - 2RM 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 - 6x1 rep Bench Press Against Doubled Micro or Mini Bands - 50% of floor press max as bar weight, 9x

15 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

Westside Barbell Training Routine

Westside Barbell Training Routine Westside Barbell Training is a highly productive system of power training that incorporates heavy maximum effort lifting and lighter dynamic effort or speed training.