Conjugate for Everyone: Building the Training Plan

“To achieve great things, two things are needed; a plan, and not quite enough time.” -Leonard Bernstein

In the past few articles, I gave a brief introduction to the Conjugate Method of training, as promoted by the late Louie Simmons of the Westside Barbell Club, and looked at the three primary methods of creating muscular tension as defined by Vladimir Zatsiorsky in his text Science and Practice of Strength Training.

To recap, the Conjugate Method is a system of strength training that builds and maintains multiple physical abilities concurrently by using special strengths exercises. This is accomplished using the Maximal Effort (ME) Method, Dynamic Effort (DE) Method, and Repeated Effort (RE) Method in a weekly training plan. In addition to these three training methods, I presented the fourth, less talked about Submaximal Effort (SE) Method, and the potential benefit for the beginner and/or older lifter over the DE Method.

The sample training plan that I present in this article is based on that, a training plan for the older or beginner lifter who mainly needs to get strong. The DE Method, including accommodating resistance by attaching bands or chains to the bar, will not be in this plan. If you are a stronger, more advanced lifter I highly recommend visiting the Westside Barbell website as they are the experts in using the Conjugate Method for athletes, powerlifters, and seriously strong individuals. What I present in this article is my idea of how the Conjugate Method can be tailored for regular people looking to get strong.

Training Overview

• Train four days per week, two for lower body and two for upper body.

• Separate each upper and lower body by 48-72 hours to allow for recovery.

• Sample training days: M - ME Lower, Tu - ME Upper, Th - SE Lower, F - SE Upper / M - ME Lower, W - ME Upper, F - SE Lower, Sa - SE Upper. Anything else that fits your schedule is fine!

• One upper and lower session is dedicated to ME and RE exercises.

• One upper and lower session is dedicated to SE and RE exercises.

• On the SE training days, I recommend including some explosive movements as power is one of the physical abilities we lose at an exponential rate as we age.

• On ME lifts instead of working to a true 100% maximal effort, I recommend working up to a 90% effort rep, and performing 3 single rep sets with it. This would be a lift that is heavy, but you are able to complete it with good form while having a rep or two in reserve. If this top rep is too heavy to the point the second and third singles’ form may deteriorate, decrease the weight by 5-10% and perform two more 1 rep sets.

• Do not get too crazy with selecting ME lift variations, keep them basic and very close to the regular squat, deadlift, and bench press. Pick 4 different variations and rotate them on a weekly basis attempting to increase them by 5lbs every 4-week training cycle.

• The RE exercises / assistance work can be changed every 3-6 weeks, or whenever you can no longer progress the exercises.

• The goal of the ME and SE exercises is to build strength.

• The goal of the RE exercises is to build muscle mass and strengthen weak points.

• For ME lower body lifts pick two squat variations and two deadlift variations from the following: back squat, front squat, box squat, squat with a specialty bar (i.e. cambered, Buffalo, safety squat), belt squat, conventional deadlift, sumo deadlift, deficit deadlift, or rack deadlift.

• For ME upper body lifts pick four press variations from the following: bench press, close grip bench press, floor press, incline bench press, overhead press, bench or press with a specialty bar (i.e. Swiss or football bar).

• For SE lower body lifts use the box squat and/or back squat for 3-week wave cycles of 75/80/85%.

• For SE upper body lifts use the bench press for 3-week wave cycles of 75/80/85%.

• For RE lower body assistance exercises pick one exercise each for the quads, hamstrings, lower back, and abs per lower body workout.

• For RE upper body assistance exercises pick one exercise for the chest, shoulders, lats/upper back, triceps, and biceps per workout.

• If time permits, or on non-workout days, doing extra work for small muscles groups of the abs, calves, grip, etc. is fine, just don’t overdo it.

• In addition to the four main workouts, include cardiovascular exercise, stretching and mobility work into your weekly training as well.

Sample Weekly Training Plan

ME Lower Body

Main Lift - work up to a 1 repetition lift at a 90% level of exertion and perform 2 more lifts at the same weight or decrease the weight by 5-10% for the final two reps, depending on how difficult the first attempt was.

Week 1 - back squat

Week 2 - conventional deadlift

Week 3 - front squat

Week 4 - sumo deadlift

Assistance Work

• Split Squat - 3-4 sets x 6-10 reps

• Glute/Ham Raise - 3-4 sets x 8-12 reps

• Reverse Hyper - 3-4 sets x 15-25 reps

• Leg Raise - 3 sets x 10-20 reps

• Side Bends - 3 sets x 12-15 reps

ME Upper Body

Main Lift - work up to a 1 repetition lift at a 90% level of exertion and perform 2 more lifts at the same weight or decrease the weight by 5-10% for the final two reps, depending on how difficult the first attempt was.

Week 1 - bench press

Week 2 - incline press

Week 3 - close grip bench press

Week 4 - standing overhead press

Assistance Work

• Incline Dumbbell Bench Press - 3 sets x 10-12 reps

• Skull Crushers - 3-4 sets x 8-12 reps

• Pull-Ups - 3-4 sets x 5-8 reps

• 1-Arm Dumbbell Row - 3-4 sets x 8-12 reps

• Lateral Raise - 3-4 sets x 10-12 reps

SE Lower Body

Explosive Movement (recommended, but optional)

Broad Jump or Box Jump: 3-5 sets x 3-5 reps

SE Lift

Week 1 - Box Squat, 75% x 3-5 reps for 3-5 sets

Week 2 - Box Squat, 80% x 3-5 reps for 3-5 sets

Week 3 - Box Squat, 85% x 3-5 reps for 3-5 sets

Assistance Work

• Belt Squat - 3-4 sets x 8-10

• Leg Curl - 3-4 sets x 8-12 reps

• Reverse Hyper - 3-4 sets x 15-25 reps

• Sit-Up - 3-4 sets x 10-20 reps

• Russian Twist - 3-4 sets x 10-15 reps

SE Upper Body

Explosive Movement (recommended, but optional)

Explosive Push-Up or Kneeling Medicine Ball Chest Pass: 3-5 sets x 3-5 reps

SE Lift

Week 1 - Bench Press, 75% x 3-5 reps / 3-5 sets

Week 2 - Bench Press, 80% x 3-5 reps / 3-5 sets

Week 3 - Bench Press, 85% x 3-5 reps / 3-5 sets

Assistance Work

• Dumbbell Shoulder Press - 3 sets x 10-12 reps

• Overhead Triceps Extension - 3-4 sets x 8-10 reps

• Lat Pulldown - 3-4 sets x 6-10 reps

• Bent Over Lateral Raise - 3-4 sets x 10-12 reps

• Barbell Curl - 3-4 sets x 10-12 reps

With a little planning and understanding, the Conjugate Method can be an excellent way to train as it is extremely adaptable and incorporates variety, progressive overload, and builds strength, power, and muscle mass in a concurrent manner.

I hope you enjoyed this series on the Conjugate Method and that it allows you to evaluate your training to see if it may be a good fit for you. Until next time stay strong, and healthy!