Free Program: The Conjugate Comeback
Josh Hezza- May 7
- 34 min read
Updated: May 9
Free Program: The Conjugate Comeback - A No-Nonsense Program That Actually Works
Let’s not dance around it.
Most lifters who stall out don’t do so because they’re weak, lazy, or under-eating protein. They stall because they’re running a program that never evolves, never adapts, and never speaks to where they are in real life. They’re bored. Burned out. Copying someone else’s top set from Instagram. And if that sounds harsh, it’s because you probably already know it’s true.
This is where a properly applied Conjugate structure changes everything.
Not some meme version of Conjugate that’s all max reverse band chaos and quoting Louie without context - but an intelligently structured, brutally effective, progression-based Conjugate template that’s been cleaned up, stress-tested, and reworked for real lifters who want results in the squat, bench, and deadlift.
This article is about exactly that: a Conjugate Comeback. Whether you’re a novice looking to build a foundation, an intermediate stuck in purgatory, or a seasoned lifter who’s been spinning their wheels on endless 5x5s and stale RPE top sets, this gives you the structure to break through.
This Program Combines:
Max Effort and Dynamic Effort training with a reason
Assistance work that actually targets your weaknesses
Joint-conscious lift rotation that helps you recover and improve
The guts of elite templates, simplified and retooled to fit your needs
What you will get is:
A 9-week foundation block that builds actual readiness to peak
Smart lift selection that keeps you training hard without getting cooked
Simple DE waves that improve bar speed and work capacity
Weekly progression built around you, not some spreadsheet fantasy
🔩 What This Program Is:
A true Conjugate framework with Max Effort (ME), Dynamic Effort (DE), Repetition Effort (RE), and General Physical Preparedness (GPP) layered into every week
A 4-day-per-week structure with rotating ME movements, intelligent DE wave loading, and accessories swapped every 2 weeks to push adaptation
Designed for raw lifters, hybrid athletes, and anyone who wants to train like an athlete, not a spreadsheet zombie
Built to not require chains, bands, or specialty bars - though if you have them, you’ll see how to plug them in for more carryover
❌ What It’s Not:
It’s not just for multiply or geared lifters
It’s not a chaotic, pieced-together mess of random maxes and fuck around circuits
It’s not a peaking plan - this is the base you need before that comes into play
🧠 How This Builds on My Previous Free Program
If you’ve already run my FREE 9-Week Conjugate Powerlifting Base, you’ll notice that The Conjugate Comeback keeps the same core structure - but builds on it with added depth, precision, and coaching insight. The Base Program was designed to get you moving again with a solid foundation. This new version takes that foundation and expands it into a more comprehensive system with clearer progression, refined movement selection, and even stronger carryover.
Here’s how they compare:
Component | 🧱 Powerlifting Base | 🚀 Conjugate Comeback |
Max Effort | Effective, proven lift selection with minimal complexity | Broader range of variations with strategic 3-week waves and focused back-offs |
Progression | Implied rotation and gradual intensity build | Formalised rotation rules and clearer guidance for ME/DE wave structure |
Dynamic Effort | Classic 3-week wave using straight weight, bands, and chains | Structured wave with evolving rep schemes, intent-based cues, and tool usage |
Accessory Work | Reliable templates focused on posterior chain and triceps | Rotated every 2 weeks; tailored to lift, session type, and individual goals |
GPP / Conditioning | Included weekly, solid but minimal | Integrated daily with carries, sleds, core circuits, and recovery intent |
Teaching & Cues | Simple and accessible framework | Deep coaching rationale, cue layering, and system-level education |
Both programs are built to work - but The Conjugate Comeback is the next step for lifters who want to train with more intent, more individualisation, and more clarity about how and why this method delivers.
What Most People Get Wrong About Conjugate
Conjugate gets butchered more than any method in strength training. It’s not even close.
You’ve got one crowd treating it like a novelty circus act: a different max effort lift every session, accommodating resistance on everything, random accessories glued on at the end, and no continuity from week to week. Then there’s the opposite camp - the ones who “tried it” for two weeks and declared it doesn’t work because their squat didn’t magically jump 40 kilos while they skipped GPP and maxed their rack pulls every Monday.
Both groups are wrong. And both have misunderstood what Conjugate is actually for.
Let’s Get This Straight:
Conjugate is a system, not a chaos generator.
It needs structure, progression, and intelligent rotation - not just a bingo card of max effort lifts.
Dynamic Effort work isn’t just speed work for the sake of speed. It’s a calculated, high-volume stimulus designed to build rate of force development, position under fatigue, and work capacity. If you’re doing DE with sloppy form and no real wave structure, you’re wasting your time.
The Three Biggest Mistakes I See:
Too Many Variations, Not Enough Repeats You need to rotate, not randomise. If you don’t know what’s improving, you don’t know what’s working.
No DE Structure Winging your bar speed work is why your bar speed sucks. Three-week waves. Submaximal effort with maximal intent. Real DE training has rules. Follow them.
Changing Accessories Too Often If your hamstrings are weak, two weeks of good mornings won’t fix it. But six weeks of structured posterior chain work, rotated properly? That’s how you build something worth peaking.
Here’s How I Do It:
Targeted Max Effort rotation based on actual weak points, not ego lifts
Simplified, repeatable DE waves you can progress week to week
Assistance work that stays long enough to adapt but rotates often enough to avoid stagnation
This isn’t theory. This is what I do with my lifters. And it works.
They come to me with every reason Conjugate “didn’t work” for them. Two weeks later, they’re lifting better, recovering better, and realising they weren’t running Conjugate at all - they were just cobbling together whatever they could find on Reddit and calling it a method. You’ll know you’ve cracked it when your former critic is posting their new safety bar box squat PR on a Tuesday with the caption: “okay this actually makes sense now.”
💥 If you want the full picture, with peaking strategies, accessory logic, movement swaps, and twelve months of templates, go grab The Full Conjugate System. It’s the blueprint that built national podiums, world medals, and a coaching system that keeps lifters progressing year-round.
The Skeleton Framework (Your Base Week)
Let’s strip it back.
This is the framework. The skeleton. The weekly backbone of your comeback.
It’s what I use when a lifter’s stalled out, hit a wall, or needs to rebuild with intent. Not beginner fuckery. Not entry-level filler. This is the restart button for lifters who know how to train but need a structure that actually holds up.
The Weekly Layout:
Day 1: Max Effort Upper Build to a heavy single, double, or triple on a rotated variation. Then chase your weak point with layered assistance that actually gets trained, not just tagged on.
Day 2: Max Effort Lower Same rules. Pick a rotated lower body lift that attacks your specific sticking point. Build heavy. Follow it with posterior chain work, loaded abs, and a movement that makes you hate life in the right way.
Day 3: Dynamic Effort Upper Speed work with structure. Three-week waves. Bar weight in the 60–75% range depending on wave, crisp reps, multiple sets. Then it’s time for triceps, upper back, shoulders, and GPP.
Day 4: Dynamic Effort Lower Box squats with intent. Pulls with a clock. RDLs, step-ups, or sleds to make sure your hamstrings and glutes aren’t just scenery. Then some breathing - yes, breathing. Conditioning is part of the plan.
The Real Difference:
You’re not just picking random lifts and going through the motions.
Each day has:
A purpose (force output, rate of force development, hypertrophy, or work capacity)
A primary lift (rotated with logic)
A focused second tier (targeting a known weakness or weak area from ME work)
Accessories in 2-week blocks (so you can actually adapt)
Built-in GPP or conditioning (because if you can’t recover, you can’t progress)
This isn’t just “Conjugate-lite” or some repackaged beginner setup. It’s a real system to build the base you never had - or get back to the lifter you were before the wheels came off.
Most people run themselves into the ground trying to peak off a broken foundation. This is the foundation.
Max Effort Guidance (With Built-In Progression)
Let’s be honest - most people butcher Max Effort work. They either max out on a comp lift every Monday like it’s the only thing they know how to do, or they go off the rails testing every circus variation under the sun with no direction and no carryover.
Here’s how we fix that.
The Rotation Rule
You rotate your main lift every week. Not optional. This keeps the nervous system fresh, joints intact, and progress steady.
We run this in 3-week waves:
Week 1 – Heavy 3RM
Week 2 – 1RM effort
Week 3 – Variation 3RM or a back-off 5RM depending on fatigue
After 3 weeks, move to a new lift. But keep the theme consistent. You’re either building the mid-back, hammering hamstrings, strengthening the triceps, or learning to grind with control.
You don’t just rotate to rotate. You rotate to build.
ME Lower Variations
Pick from:
Low Box Squat (straight bar, SSB, cambered)
Box Squat vs bands
Deficit Deadlifts (1–3")
Rack Pulls (mid-shin, below knee)
Good Mornings (straight bar, cambered, SSB, band tension)
Front Squats
Deadlifts vs bands or off blocks
Use the barbell you’ve got. Adjust loading to match intensity. If it feels stable, it probably isn’t pushing you hard enough.
Assistance Picks:
Reverse hypers
Leg curls (banded or machine)
Ab rollouts or weighted sit-ups
Split squats or weighted step-ups
Sled drags or prowler pushes
ME Upper Variations
Choose from:
Close Grip Bench (flat, incline, floor)
Board Press or Dead Bench
Reverse Band or Chain Bench
Strict Press (seated or standing)
Axle or Swiss Bar Bench
Spoto Press
JM Press with SSB or straight bar
Your job is to expose the weak spot. Stick point on the press? Close grip board or dead bench. Can’t lock out? Chains or bands. Shoulder control sucks? Seated strict press and incline.
Assistance Picks:
Rolling DB extensions
Heavy tricep pushdowns (all angles)
Chest-supported row or seal row
Heavy dumbbell press (neutral grip)
Band pull-aparts, face pulls, rear delt swings
Progression Without Burning Out
Here’s the difference:
You’re not testing every week. You’re building every week. You’re not picking lifts you like - you’re picking lifts that fix you.
You train heavy, you rotate wisely, and you layer in accessories that do the job. Not just to “get a pump” but to correct real imbalances.
We’re not chasing maxes. We’re building the tools you’ll need when it’s time to peak.
Dynamic Effort – What It’s Actually For
Dynamic Effort isn’t just about speed - it’s about intent.
Most lifters get DE wrong because they don’t understand what they’re training. They think it’s “light day” or “active recovery” or a throwaway volume day that doesn’t really matter. In reality, DE is one of the most valuable tools in the entire Conjugate arsenal. It teaches force production. It builds technique under fatigue. It conditions the body to move fast, stay tight, and recover hard.
And when you do it right? It makes your heavy days easier and your comp lifts cleaner.
What DE Is Really For
✅ Rehearsal of positioning at submaximal load
✅ Intent-focused bar speed development
✅ Volume accumulation without nervous system crash
✅ A built-in conditioning tool if you treat it seriously
✅ A way to hammer technique and keep yourself accountable
The whole point of DE is that the bar moves fast - not that the weight is light. You stay in the 60–75% range, but every rep is moved like it’s a comp attempt.
And most importantly - you keep it structured.
How We Wave It
You’ll run Dynamic Effort in three-week blocks - same movement for 3 weeks, then rotate. You can stay straight weight if needed, or layer in bands and chains in waves for more carryover and bar control.
Lower Body DE (Box Squat or Pulls)
Week 1–3: Straight weight
Week 4–6: Add bands (~20–25% accommodating resistance)
Week 7–9: Add chains (~15–20%) or increase bar speed targets
Options:
12x2 (speed squats or pulls)
8x3 (for lifters who move better with triples)
10x1 (for conventional deadlifters needing more tightness and reset practice)
Use a box. Sit back. Stay tight. Take 45–60 seconds rest between sets. You’re not recovering fully - you’re learning to produce force while tired.
Finish with:
Glute ham raises or RDLs
Belt squats or sleds
Abs or breathing squats
Light jumps or medball slams if recovery allows
Upper Body DE (Speed Bench / Push Press Waves)
We’re switching it up from the usual 9x3 format. Instead:
Week 1: 5x5
Week 2: 5x3
Week 3: 3x1
Rotate grips and implement across waves:
Close grip, comp grip, wide
Straight bar, Swiss bar, axle
Optional: bands for overspeed or chains for lockout pressure
The idea here is to move the bar fast with intent. Use a controlled descent, aggressive press, and full lockout every rep. If your bar speed sucks, your bench will always stall under fatigue.
Follow with:
Heavy triceps (rolling DB, JM press, floor press)
Upper back work (seal row, wide grip pulldowns, reverse pec deck)
Rear delts, pec mobility, and scap control every week
Light incline DB or log push press if you’re a strongman
But What If You Don’t Have Bands or Chains?
Don’t panic.
You can get 90% of the benefit with just bar weight, crisp execution, and real rest intervals. DE is about velocity and control - the tools just enhance it. Not having them doesn’t let you off the hook. It means you focus harder on bar path, setup, and intent.
This Is Where Lifters Improve the Most (If They Respect It)
DE days are where you rehearse winning lifts. You build tolerance to volume. You dial in bar path. You learn to stay locked in under fatigue.
And the best part - it doesn’t fry you. You walk away better, not broken.
Accessory Rotation & Targeted Assistance Work
This is where most people lose the plot.
They either throw in random stuff they saw on Instagram, or they rotate through so fast they never adapt to anything. What you need is intelligent, aggressive, repeated assistance work that’s rotated with purpose - not chaos.
Accessories are not filler. They’re the reinforcement work. The corrective work. The blood and guts of the training week.
Done properly, they build the muscle mass, positional strength, and tissue tolerance that keeps you injury-free and pushing forward. Done badly, they waste your time and leave you wondering why you’re still plateaued.
🔧 ACCESSORY STRUCTURE
Every training day follows a basic accessory template:
Posterior chain or leg dominant (lower days)
Triceps + upper back focused (upper days)
Shoulder health and ab work in every single week
Optional: conditioning or GPP circuits post-workout
These movements run in 2-week blocks, giving you enough exposure to drive adaptation before switching. Each block should progress in reps, weight, tempo, or control. Same movement - done better, harder, cleaner.
Here’s an example of how that rotation might look in Week 1–2:
🦵 Lower Body Accessory Block
Seated Hamstring Curl or Banded Curl – 4x12–15
Seated Good Morning or SSB Good Morning – 3x8–10
Back Attack or Reverse Hyper – 3x10–12
Copenhagen Side Plank – 3x :20/side
Sled Drag or Reverse Sled March – 3x30m (post-session conditioning)
💪 Upper Body Accessory Block
Rolling DB Extensions or Cable Skullcrushers – 4x10
Seal Row or Chest-Supported DB Row – 4x10–12
TRX / Olympic Ring IYTs – 3x15–20
Heavy DB Press (neutral grip) – 3x8
Scap Push-ups or Wall Slides – 2x20
Banded Tricep Extensions from all angles – AMRAP burnout finisher
🔁 Accessory Blocks by Lift:
SQUAT
Belt Squat
Seated GM
Step-Ups
Hanging Leg Raises
Reverse Sled Marches
DEADLIFT
RDLs
45° Back Extensions
Heavy Dumbbell Rows
Ab Wheel
Banded Hamstring Curls
BENCH
Rolling DB Extensions
Dead Bench / Spoto Press
Seal Row
Chest Fly (cable or machine)
Pec minor & shoulder mobility work
OVERHEAD PRESS
Log or Swiss Bar Press
Push Press vs Bands
Ring IYTs or Rear Delt Flys
Dips
Complexes: Clean + Push Press + Strict x2
Neutral Grip DB Incline
Progression and When to Change the Plan
Let’s talk about the part no one seems to understand: when to change the plan.
Too many lifters either rotate too early because they got bored, or too late because they’re emotionally attached to a lift they haven’t PR’d in five weeks. Conjugate gives you freedom - but if you treat it like a free-for-all, you’ll stall faster than a poorly timed deload.
This system is built to evolve. But you have to know what to change, when to change it, and what to leave alone.
🔁 When to Rotate Max Effort Lifts
Every 1–3 weeks, depending on performance and fatigue:
Hit a PR (or hit a strong near-max): move on after 1–2 weeks
Hit a decent number, but not a PR: repeat for a rep variation the next week
Lift felt awful, pain showed up, or positioning broke down: move on immediately
Stuck at the same number twice in a row: rotate. You’ve hit a wall.
You’re rotating to build, not just test. If you’re not improving position, speed, or load - that movement has done its job.
⚙️ When to Wave or Reset DE Work
DE cycles last 3 weeks. After that, change one of the following:
Bar type
Band or chain setup
Grip or stance
Tempo or pause
Weekly volume or rest interval
If bar speed is dropping, form is sliding, or you’re sandbagging, reset the wave and treat it like real work - not active recovery.
And if DE is crushing your joints or bleeding into Max Effort fatigue? You’ve overcooked it. Deload or reset the wave lighter.
🔧 When to Swap Accessories
Accessory work rotates every 2 weeks, unless:
You’re still making progress on the same movement
You haven’t learned the movement yet
You’re mid-fix on a known weak point (e.g. hamstring rehab or triceps rebuild)
If your assistance work feels stale or you’re mailing it in, that’s your cue to change. If the muscle is still getting worked, and you’re adding reps or load - keep it in.
💤 Deloading, Reloading, and Volume Management
Deload every 4–6 weeks (maybe), or when:
Bar speed drops across the board
You’re missing accessories
Joints are barking
Sleep and recovery are down
Motivation tanks for more than 3 days
A deload doesn't mean a week off - it means:
60–70% of usual volume
No true ME lifts
DE work at 50–60%
Focused movement quality
GPP and mobility emphasis
Reloads are how you ramp back in. Treat Week 1 post-deload like a new block. Don’t jump straight to failure. Build again.
⏭️ What’s Next?
Once you’ve run the 9-week base successfully:
Add in peak prep blocks for testing or competition
Use what worked as your movement shortlist for future rotations
Start tailoring accessory choices to sport-specific needs (log press, yoke, stone loads, meet benching, etc.)
Cycle back into a slightly more aggressive volume structure if recovery allows
Most lifters don’t fail because they trained too hard. They fail because they trained the wrong things for too long.
This system keeps the right things moving forward - and tells you exactly when to change.
The Actual Free Program
Look, I’m not pretending this program is going to set the world on fire. It’s not full of magic tricks or novelty lifts. What you’ve got here is a simple and effective Conjugate base. The go-to lifts, the staple accessories, the kind of structure that actually works when you’re not trying to outsmart your own recovery. It’s deliberately basic because basic done well still beats chaotic done fancy. This is the kind of training block you run when you need to rebuild, reset, or just remind yourself how to train like someone who gives a shit again.
📅 Week 1 – Start With Purpose
Coach’s Notes: This is your onboarding week. Don’t treat it like a throwaway. The goal here is to learn the structure, attack the lifts with discipline, and start building some real momentum. Form > numbers. Learn the system and lay the groundwork for everything that follows. You’re setting a standard.
🧨 Day 1 – Max Effort Upper
Main Lift: ▪️ Close Grip Floor Press – Work up to a heavy triple (3RM)
▪️ Then 2 back-off sets of 5 @ ~85% of top triple
Accessories:
▪️ Rolling Dumbbell Extensions – 4 sets of 10
▪️ Chest-Supported DB Row (neutral grip) – 4 sets of 12
▪️ DB Z-Press (seated on floor) – 3 sets of 10
▪️ TRX Rear Delt IYTs – 3 sets of 15–20
▪️ Band Tricep Extensions (any angle) – AMRAP burnout set
Coach’s Notes: This isn’t about testing your bench. The floor press removes leg drive and exaggerates your weak point. Elbows should be tucked, bar paused. Triceps and mid-back will take the brunt - exactly how we want it. Keep accessories tight. Don't rush through them.
💣 Day 2 – Max Effort Lower
Main Lift:
▪️ Low Box Squat (Straight Bar, Wide Stance) – Work up to a heavy double (2RM)
▪️ Then 3 back-off sets of 2 @ ~90% of top set
Accessories:
▪️ Seated Good Morning (SSB or barbell) – 3 sets of 8
▪️ Reverse Hyper – 3 sets of 10–12
▪️ Seated Hamstring Curl – 4 sets of 12–15
▪️ Copenhagen Side Plank – 3 rounds of :20 per side
▪️ Reverse Sled Drag – 3x30m (post-session GPP)
Coach’s Notes: Start conservative. If you haven’t low box squatted in a while, your positioning will expose weaknesses fast. Sit back onto the box under control and drive hard out of the hole. Stay braced. The assistance work is your insurance policy - don’t skip it.
⚡ Day 3 – Dynamic Effort Upper
Main Lift:
▪️ Speed Bench (Comp Grip, Straight Bar) – 9 sets of 3 @ ~60% of 1RM (Controlled descent, explosive press, crisp lockout. Rest 30–45 seconds between sets.)
Accessories:
▪️ Heavy Dumbbell Press (Neutral Grip) – 3 sets of 8
▪️ Seal Row (Barbell or Dumbbell) – 4 sets of 10–12
▪️ Cable Skullcrushers – 4 sets of 10 ▪️ Wall Slides – 2 sets of 20
▪️ Band Tricep Pressdowns – AMRAP burnout finisher
Coach’s Notes: You’re building bar speed under fatigue, not just punching the reps out. Bar path and lockout position matter more than weight. Start your assistance work heavy - the DB press sets the tone for the rest. Keep rest short but honest, and earn every set.
🦵 Day 4 – Dynamic Effort Lower
Main Lifts:
▪️ Speed Box Squat (Straight Bar, Parallel Box) – 8 sets of 2 @ ~60% of 1RM
▪️ Speed Pull (Conventional Deadlift) – 10 singles @ ~65%, reset between reps
Accessories:
▪️ Lying Hamstring Curls – 4 sets of 20
▪️ 45° Back Extensions – 3 sets of 12
▪️ Ab Wheel Rollouts – 3 sets of 12
▪️ Sled Push or Heavy Kettlebell Carries – 3x40m (GPP finisher)
Coach’s Notes: Keep bar speed aggressive. These DE squats are where you fix your brace, setup, and bar path. Pulls should be snappy with full resets, not touch-and-go. Finish the session with honest GPP - you’re conditioning your recovery, not just your lungs.
📅 WEEK 2 – SET YOUR STANDARD
🧠 WEEKLY COACH’S NOTE: This week isn’t about novelty - it’s about consolidation. New max effort movements should feel familiar but expose new angles. Push your assistance harder: extra reps mean more adaptation. Your DE work should be just as crisp as Week 1 - faster bar, tighter form, same rest times.
🔨 Day 1 – Max Effort Upper
Main Lift:
▪️ Close Grip Bench Press to 2RM Work up to the heaviest clean double of the day - no grinders. Then: 2 back-off sets of 3 @ ~90% of top set
Accessories:
▪️ Rolling Dumbbell Extensions – 4 sets of 6-8
▪️ Chest-Supported DB Row (neutral grip) – 4 sets of 15
▪️ DB Z-Press (seated on floor) – 3 sets of 12
▪️ TRX Rear Delt IYTs – 3 sets of 15–20
▪️ Band Tricep Extensions (any angle) – AMRAP burnout set
Coach’s Notes: Close grip exposes your mid-range triceps weakness - don’t flare, don’t bounce. Elbows in. On accessories, go heavier if you can hit the reps clean. No garbage sets.
🦵 Day 2 – Max Effort Lower
Main Lift:
▪️ Deficit Deadlift (2") to 1RM Work up to your top single with perfect form. Control off the floor. Then: 3x2 @ ~85% of top set
Accessories:
▪️ Barbell Reverse Lunges – 3 sets of 12/leg
▪️ Reverse Hypers – 4 sets of 12
▪️ Hanging Leg Raises – 3 sets of 20
▪️ Kettlebell Double Front Rack Squats – 3 sets of 18
Coach’s Notes: The deficit is small but brutal - if your back rounds or hips shoot, you’ve gone too heavy. Hit your lats and hamstrings hard in the accessories. These are your glue.
⚡ Day 3 – Dynamic Effort Upper
Main Lift:
▪️ Speed Bench (Comp Grip, Straight Bar) – 9x3 @ 65% of 1RM (Crisp reps, tight form, 30–45 seconds rest. Same intent, more weight.)
Accessories:
▪️ Heavy Dumbbell Press (Neutral Grip) – 3 sets of 10
▪️ Seal Row (Barbell or Dumbbell) – 4 sets of 12–14
▪️ Cable Skullcrushers – 4 sets of 12
▪️ Wall Slides – 2 sets of 25
▪️ Band Tricep Pressdowns – AMRAP finisher
Coach’s Notes: Bar speed should be just as fast as last week - if it isn’t, your ego’s writing checks your triceps can’t cash. Keep it clean. Don’t rush the dumbbell work - own the weight.
💣 Day 4 – Dynamic Effort Lower
Main Lifts:
▪️ Box Squat (Straight Bar) – 10x2 @ 65% of 1RM
▪️ Speed Deadlift (Conventional or Sumo) – 6x1 @ 70% of 1RM
Accessories:
▪️ Lying Hamstring Curls – 4 sets of 20
▪️ 45° Back Extensions – 3 sets of 12
▪️ Ab Wheel Rollouts – 3 sets of 12
▪️ Sled Push or Heavy Kettlebell Carries – 3x40m (GPP finisher)
Coach’s Notes: DE squat and pull are heavier, so bar speed and position must stay snappy. Don’t let your knees drift or lose tension on the box. Lungs should be burning after this one.
📅 Week 3 – Small Wins, Big Progress
You’re halfway through the block - and this is where real momentum kicks in. Time to refine your movement quality under load, push heavier on accessories, and pay attention to how your body responds. DE waves peak this week. ME lifts stay challenging but strategic.
💥 Day 1 – Max Effort Lower
Main Lift:
▪️ Cambered Bar Good Mornings – Build to a heavy 5RM
▪️ Back-Off: 2 sets of 8 @ ~75% of top set (Keep a neutral spine and control the bottom position. This is hamstring and low-back work, not ego work.)
Accessories:
▪️ Reverse Hyper – 3 sets of 10
▪️ Barbell Step-Ups – 3 sets of 8 per leg (add load)
▪️ Seated Good Morning – 4 sets of 6
▪️ Decline Weighted Sit-Ups – 3 sets of 10
▪️ Sled Drag – 3 x 25m (heavy, quad focus)
💪 Day 2 – Max Effort Upper
Main Lift:
▪️ Paused Close Grip Incline Press – Build to a heavy single (1RM)
▪️ Back-Off: 3 sets of 2 @ ~87.5% of top single (Pause on chest. Keep elbows tucked and drive through lockout.)
Accessories:
▪️ Heavy DB Flat Press (neutral grip) – 3 sets of 6
▪️ Seal Row – 4 sets of 8–10
▪️ Cable Lateral Raises – 3 sets of 15
▪️ Rope Pushdowns – 3 sets of 10–12
▪️ Rear Delt Swings – 2 sets of 20
⚡ Day 3 – Dynamic Effort Lower
Main Lifts:
▪️ Box Squat (Comp Stance) – 10 sets of 2 @ 70% 1RM
▪️ Speed Pulls (Conventional, Reset) – 6 sets of 1 @ 75% 1RM (Rest ~60s between squat sets, ~30s between pulls.)
Accessories (fresh from ME):
▪️ Bulgarian Split Squats – 3 sets of 8 per leg
▪️ DB RDLs – 3 sets of 10
▪️ Hanging Knee Raises – 3 sets of 15
▪️ Banded Hamstring Curls – 3 sets of 20
▪️ Prowler Pushes – 4 x 20m
⚡ Day 4 – Dynamic Effort Upper
Main Lift:
▪️ Speed Bench (Comp Grip) – 9 sets of 3 @ 65% 1RM (Clean reps. Every press should move like a comp attempt.)
Accessories (DE-specific):
▪️ Incline Log or Swiss Bar Press – 3 sets of 6–8
▪️ Chest Fly (cable or machine) – 3 sets of 10
▪️ Wide Grip Lat Pulldown – 4 sets of 8–10
▪️ Rear Delt Pec Deck – 3 sets of 15
▪️ Band Overhead Tricep Extensions – AMRAP burnout
📅 Week 4 – Reflect and Reinforce You're now entering the second half of the block - no coasting. This week kicks off a fresh Dynamic Effort wave using bands, and ME variations that expose new weak links. Assistance work is the same as Week 3 to reinforce gains and give your body a chance to adapt under heavier loading. Nail your positions. Control your pace. Finish what you started.
💪 Day 1 – Max Effort Upper Main Lift:
▪️ Axle or Fat Bar Bench Press (comp grip) – Build to a heavy 3RM
▪️ Back-Off: 2 sets of 5 @ ~85% of top set (Focus on bar path. Fat bars force stability. Tuck elbows, drive through sticking point.)
Accessories (same as Week 3):
▪️ Heavy DB Flat Press (neutral grip) – 3 sets of 6
▪️ Seal Row – 4 sets of 8–10
▪️ Cable Lateral Raises – 3 sets of 15
▪️ Rope Pushdowns – 3 sets of 10–12
▪️ Rear Delt Swings – 2 sets of 20
Coach’s Notes: Fat bars (or thick grips) reduce stretch reflex and expose control breakdowns. You’ll feel upper back tightness slip if you’re loose - fix it. Keep rows strict, and lean into the delt and tricep isolation work.
🦵 Day 2 – Max Effort Lower Main Lift:
▪️ Front Squat (Pause 1-count at bottom) – Work up to a heavy single (1RM)
▪️ Back-Off: 2 sets of 2 @ ~90% of top single (Elbows high, upper back tight, pause hard at depth. No bouncing.)
Accessories (same as Week 3):
▪️ Reverse Hyper – 3 sets of 10
▪️ Barbell Step-Ups – 3 sets of 8 per leg
▪️ Seated Good Morning – 4 sets of 6
▪️ Decline Weighted Sit-Ups – 3 sets of 10
▪️ Sled Drag – 3 x 25m (heavy, quad focus)
Coach’s Notes: Pause work forces you to earn position. If you cave in the hole, that’s a win - you just found your weak spot. Own it. Step-ups and good mornings will reinforce what your front squat reveals.
⚡ Day 3 – Dynamic Effort Lower (BAND WAVE BEGINS) Main Lifts:
▪️ Box Squat (Straight Bar) vs Light Bands – 10x2 @ 62.5% bar weight + ~20% band
▪️ Speed Deadlift (Reset reps) vs Bands – 6x1 @ 67.5% bar weight + band tension (Rest 45–60s between squat sets. Bands should force control and acceleration.)
Accessories (new for DE Week 4–5):
▪️ Belt Squat (or Goblet Squat) – 3 sets of 12
▪️ Dumbbell RDL – 4 sets of 10
▪️ Hanging Leg Raises – 3 sets of 20
▪️ Lying Band Hamstring Curls – 3 sets of 25
▪️ Prowler Push (or Sled Drag) – 3 x 40m
Coach’s Notes: This wave focuses on overcoming tension. If you grind or lose form off the box, drop the weight. Belt squats and RDLs here keep the posterior chain ticking without frying the spine.
⚡ Day 4 – Dynamic Effort Upper Main Lift:
▪️ Speed Bench (Close Grip, Straight Bar) vs Light Bands – 9x3 @ 62.5% bar + ~20% band (Tuck hard, stay controlled, band should force max speed. Rest 30–45s between sets.)
Accessories (new for DE Week 4–5):
▪️ Swiss Bar Incline Press – 3 sets of 6–8
▪️ Machine Chest Fly – 3 sets of 10
▪️ Wide Grip Lat Pulldown – 4 sets of 10–12
▪️ Cable Rear Delt Fly – 3 sets of 15
▪️ Banded Triceps Pressdowns – 3 sets of 20 + 1 burnout
Coach’s Notes: Close grip + bands = triceps do the work. Don’t let your elbows flare or tempo fall apart. Accessories aim to reinforce upper back posture and triceps output - exactly what raw lifters need under fatigue.
📅 Week 5 – Refine the Edge You’re now in the second week of the band wave. That means more tension, faster bar speed, and tighter execution. Max Effort continues to rotate - new angles, new adaptations. Accessories have changed across the board: lower reps, heavier loading, more intent. If Week 4 sharpened the blade, Week 5 tempers it.
💪 Day 1 – Max Effort Upper Main Lift:
▪️ Spoto Press (comp grip, 2” pause off chest) – Work to a heavy double (2RM)
▪️ Back-Off: 3 sets of 3 @ ~87.5% (Pause and hold 1–2” off chest. No bouncing. Control wins here.)
Accessories (new for ME Weeks 5–6):
▪️ Close-Grip Barbell JM Press – 4 sets of 6
▪️ Weighted Pull-Ups or Chin-Ups – 4 sets of 6–8
▪️ Standing DB Overhead Press – 3 sets of 8
▪️ Face Pull + Band Pull-Apart Combo – 3 supersets
▪️ Banded Skullcrushers – 3x15 + 1 burnout set
Coach’s Notes: The Spoto Press eliminates the rebound - and forces you to fight for mid-range control. JM Presses crush the triceps. Don’t ego-lift them. If you’re flaring, you’re failing. Get tight.
🦵 Day 2 – Max Effort Lower Main Lift:
▪️ Rack Pull (just below the knee) – Work to a top single (1RM)
▪️ Back-Off: 3x2 @ ~90% of top set (No hitching. Control off pins. Own the lockout.)
Accessories (new for ME Weeks 5–6):
▪️ Banded Seated Hamstring Curl – 4 sets of 12
▪️ Walking DB Lunges – 3 sets of 8 per leg
▪️ Weighted Decline Sit-Ups – 3 sets of 8–10
▪️ SSB Good Mornings – 3 sets of 6
▪️ Reverse Sled Drags (light) – 4 x 30m
Coach’s Notes: If your upper back folds on these pulls, that’s the weak link - target it. Lunges should be stable and smooth, not a balancing act. Load your trunk and hips, not your spine.
⚡ Day 3 – Dynamic Effort Lower Main Lifts:
▪️ Box Squat (Straight Bar) vs Bands – 10 sets of 2 @ 65% bar + ~20% band
▪️ Speed Pull (Reset) vs Bands – 6 sets of 1 @ 70% bar + band (Rest 45–60s. Don’t grind. Intent > load.)
Accessories (same as Week 4):
▪️ Belt Squat or Goblet Squat – 3 sets of 12
▪️ DB RDL – 4 sets of 10
▪️ Hanging Leg Raises – 3 sets of 20
▪️ Lying Band Hamstring Curl – 3 sets of 25
▪️ Prowler Push – 3 x 40m
Coach’s Notes: You’re moving more bar weight this week, but speed stays the priority. The belt squat and RDL pairing should leave your hamstrings and quads cooked - this is where work capacity builds.
⚡ Day 4 – Dynamic Effort Upper Main Lift:
▪️ Speed Bench (Wide Grip) vs Bands – 9x3 @ 65% bar + ~20% band (Wide but controlled. Bar path still tight. Reset grip between sets if needed.)
Accessories (same as Week 4):
▪️ Swiss Bar Incline Press – 3 sets of 6–8
▪️ Machine Chest Fly – 3 sets of 10
▪️ Wide Grip Lat Pulldown – 4 sets of 10–12
▪️ Cable Rear Delt Fly – 3 sets of 15
▪️ Banded Triceps Pressdowns – 3 sets of 20 + burnout
Coach’s Notes: A wider grip on bands forces you to brace harder and stabilise under tension. If you’re drifting, you’re weak there - fix it with flys and rows. Don’t skip the burnout finisher. That’s where the fatigue tolerance kicks in.
📅 Week 6 – Last of the Band Wave This is the final week using bands on your Dynamic Effort lifts - the peak of this mini-wave. Bar weight increases, but speed and intent still lead. Max Effort rotations continue with fresh stimulus, and your Week 5–6 accessory block closes out here. Heavier loading, tighter execution, and no missed reps. You’re not just stronger - you’re harder to kill.
💪 Day 1 – Max Effort Upper Main Lift:
▪️ Axle Strict Press (seated if possible) – Work to a top triple (3RM)
▪️ Back-Off: 2 sets of 5 @ ~85% of top set (No leg drive. Elbows under bar. Control your eccentric.)
Accessories (Week 5–6 block continues):
▪️ Close-Grip Barbell JM Press – 4 sets of 6
▪️ Weighted Pull-Ups or Chin-Ups – 4 sets of 6–8
▪️ Standing DB Overhead Press – 3 sets of 8
▪️ Face Pull + Band Pull-Apart Combo – 3 supersets
▪️ Banded Skullcrushers – 3x15 + 1 burnout set
Coach’s Notes: Axle presses punish instability - which is exactly why they work. Keep your head neutral, crush the bar, and drive clean. Accessories should be familiar by now: load them up and finish this block strong.
🦵 Day 2 – Max Effort Lower Main Lift:
▪️ Front Squat (clean grip or straps) – Work to a heavy single (1RM)
▪️ Back-Off: 3 sets of 3 @ ~85% (Stay upright. Drive elbows high. If your upper back rounds, that’s the weakness.)
Accessories (Week 5–6 block continues):
▪️ Banded Seated Hamstring Curl – 4 sets of 12
▪️ Walking DB Lunges – 3 sets of 8 per leg
▪️ Weighted Decline Sit-Ups – 3 sets of 8–10
▪️ SSB Good Mornings – 3 sets of 6
▪️ Reverse Sled Drags (light) – 4 x 30m
Coach’s Notes: The front squat is a humbler - not just a quad builder. Brace like it’s a comp squat. The upright position demands more abs, more mid-back, and more control under load.
⚡ Day 3 – Dynamic Effort Lower Main Lifts:
▪️ Box Squat (Straight Bar, Comp Stance) vs Bands – 10 sets of 2 @ 70% bar + bands
▪️ Speed Pull (Reset) vs Bands – 6 sets of 1 @ 75% bar + bands (Rest 45–60s between squat sets. Every pull starts fresh - no bouncing.)
Accessories (Week 4–6 DE block finishes):
▪️ Belt Squat or Goblet Squat – 3 sets of 12
▪️ DB RDL – 4 sets of 10
▪️ Hanging Leg Raises – 3 sets of 20
▪️ Lying Band Hamstring Curl – 3 sets of 25
▪️ Prowler Push – 3 x 40m
Coach’s Notes: You’re finishing the band wave - so earn it. Stay tight off the box. If band tension is throwing you forward or out of groove, fix it before it breaks you. The RDL + GPP combo should be brutal by design.
⚡ Day 4 – Dynamic Effort Upper Main Lift:
▪️ Speed Bench (Close Grip) vs Bands – 9x3 @ 70% bar + ~20% bands (Close grip = more triceps = more control. Keep speed high, setup locked.)
Accessories (Week 4–6 DE block finishes):
▪️ Swiss Bar Incline Press – 3 sets of 6–8
▪️ Machine Chest Fly – 3 sets of 10
▪️ Wide Grip Lat Pulldown – 4 sets of 10–12
▪️ Cable Rear Delt Fly – 3 sets of 15
▪️ Banded Triceps Pressdowns – 3 sets of 20 + burnout
Coach’s Notes: The band tension plus close grip should be nasty - but in the right way. Stay in control. Your upper back should stay pinned the entire set. Finish the accessories heavy, with good tempo, and no missed reps. You’re primed for a fresh wave.
📅 Week 7 – Max Effort Guidance (With Built-In Progression) Welcome to the final wave. Chains enter the mix this week, making your bar path, speed, and control even more critical. Max Effort movements stay rotated, no repeats. Accessories reset across all sessions - heavier, nastier, and more focused. You're not just maintaining - you're sharpening. Build tension. Build intent. Build finishers.
💥 Day 1 – Max Effort Upper Main Lift:
▪️ Reverse Band Bench Press (Comp Grip) – Work to a top single (1RM)
▪️ Back-Off: 3 sets of 2 @ ~87.5% (Bands help your bottom-end power. Control the descent, don’t divebomb. Own the press.)
Accessories:
▪️ Spoto Press (pause 1–2” above chest) – 3 sets of 6
▪️ Heavy DB Row (strict) – 4 sets of 8/arm
▪️ Overhead Rope Triceps Extensions – 3 sets of 15
▪️ Rear Delt Swings – 3 sets of 20
▪️ Banded Shoulder Dislocates – 2 sets of 30
Coach’s Notes: Don’t chase fake PRs on reverse bands. You’re here to learn control and power out of the bottom. Spoto presses will punish lazy tempo. Hammer the rows - this is where lockout lives.
🦵 Day 2 – Max Effort Lower Main Lift:
▪️ Rack Pull (1–2” below the knee) – Work to a heavy triple (3RM)
▪️ Back-Off: 2 sets of 5 @ ~80% (Straps allowed. No hitching. Squeeze the bar off the pins - not rip.)
Accessories:
▪️ Barbell Front-Foot Elevated Split Squats – 3 sets of 8/leg
▪️ Reverse Hyper – 4 sets of 15 (add band or plate load)
▪️ Toes-to-Bar or Hanging Leg Raise – 3 sets of 15
▪️ Weighted Back Extensions – 3 sets of 10
▪️ Light Sled March – 4 x 25m
Coach’s Notes: The rack pull will light up your posterior chain. No sloppy hinge. Brace hard, lock tight, and treat every pull like comp setup. Don't coast on accessories - this is your week to get uncomfortable.
⚡ Day 3 – Dynamic Effort Lower Main Lifts:
▪️ Box Squat (Straight Bar + Chains) – 10 sets of 2 @ 70% bar + chains (~15–20%)
▪️ Speed Pull (Conventional + Chains) – 6 sets of 1 @ 75% bar + chains (Take time between sets. Chains force posture control. Don’t let the bar drift.)
Accessories:
▪️ Belt Squat or Goblet Squat – 3 sets of 10
▪️ DB Walking Lunge – 3 sets of 12/leg
▪️ GHD Sit-Ups or Weighted Plank – 3 rounds
▪️ Banded Hamstring Curl – 3 sets of 25
▪️ Sled Sprint – 4 x 20m
Coach’s Notes: The chains are your teacher now. If you're losing position at the top - that's a weak upper back or lack of intent. Pull with speed. Drive through the box. Don't pace the sled - sprint it.
⚡ Day 4 – Dynamic Effort Upper Main Lift:
▪️ Speed Bench (Straight Bar, Close Grip) w/ Bands
5x5 @ 50% + 10% band tension
5x3 @ 60% + 10% band tension
3x1 @ 70% + 10% band tension (Use controlled descent, explosive concentric, and perfect lockout mechanics. Grip stays tight to hit triceps. Rest 30–45s between sets.)
Accessories:
▪️ Incline Dumbbell Press – 4 sets of 8
▪️ Neutral Grip Pull-Ups (band assist if needed) – 4 sets of 8
▪️ Reverse Pec Deck or Cable Cross Rear Delts – 3 sets of 15
▪️ V-Bar Pushdowns – 3 sets of 12
▪️ Med Ball Chest Slams or Slams to Floor – 3 sets of 10
Coach’s Notes: Wide grip benching with chains forces lockout strength and tightness across the whole shoulder girdle. If you’re unstable - it’ll show. Pull hard on the pull-ups. Push hard on the incline. Slam like you mean it.
📅 Week 8 – Pressure Breeds Precision This is your final heavy week before deload or transition. Chains stay in for DE, ME lifts hit unfamiliar territory, and accessories go heavier with tighter ranges. This isn’t cruise control - it’s execution under pressure. Bar speed, bracing, and output need to be dialled in. Start thinking like an athlete who finishes things.
💥 Day 1 – Max Effort Upper Main Lift:
▪️ Axle Bar Pin Press w/ Eccentric – Work to a heavy double (2RM)
▪️ Back-Off: 3x3 @ ~90%of this
Accessories:
▪️ Log Strict Press or Z-Press – 4 sets of 6
▪️ Weighted Chin-Ups – 3 sets of 5–8
▪️ Heavy Cable Overhead Triceps Extension – 3 sets of 12
▪️ Dumbbell Lateral Raise – 3 sets of 20
▪️ Banded Rear Delt Flys – 3 sets of 30
Coach’s Notes: Axle removes whip and forces you to stay locked tight. If your push press form is garbage, your shoulders will let you know. Follow with strict pressing to clean up your midline control. This is a shoulder week. Embrace it.
🦵 Day 2 – Max Effort Lower Main Lift:
▪️ Front Squat (paused in hole, 2ct) – Heavy triple (3RM)
▪️ Back-Off: 2 sets of 5 @ ~80% (Pause forces position. Elbows high. No collapsing. Upright torso mandatory.)
Accessories:
▪️ Barbell RDL – 4 sets of 8
▪️ Split Stance DB Box Step-Ups – 3 sets of 10/leg
▪️ Weighted Sit-Ups or Cable Crunch – 3 sets of 15
▪️ Glute Ham Raise or Nordic Curl – 3 sets to failure
▪️ Reverse Sled Drag – 3 x 30m (quad pump finisher)
Coach’s Notes: This front squat is a positioning test. Don’t dive-bomb and bounce - own the pause. Then hammer your hamstrings and glutes with intent. Don’t coast here - you’re one week from culmination.
⚡ Day 3 – Dynamic Effort Lower Main Lifts:
▪️ Box Squat w/ Chains (Wide Stance) – 10 sets of 2 @ 70% bar + 20% chains
▪️ Speed Pulls w/ Chains – 8 sets of 1 @ 75% bar + chains (Sit back, drive up, control the lockout. Rest 45–60s.)
Accessories:
▪️ SSB Walking Lunges – 3 sets of 10/leg
▪️ Back Extension + Row Combo – 3 sets of 12
▪️ Hanging Leg Raise – 3 sets of 20
▪️ Seated Hamstring Curl – 3 sets of 20 (slow tempo)
▪️ Heavy Kettlebell Carry – 3x20m per arm
Coach’s Notes: Squats need bar speed and top-end tightness - chains will show if you’re cheating. Pulls should snap. Lunges set your hips on fire. This is your engine and base - don’t mail it in.
⚡ Day 4 – Dynamic Effort Upper Main Lift:
▪️ Speed Bench (Axle Bar or Swiss Bar, Medium Grip) w/ Bands
5x5 @ 52.5–55% + 10% band tension
5x3 @ 62.5–65% + 10% band tension
3x1 @ 72.5–75% + 10% band tension (Alternate barbell or grip this week. Speed must stay sharp. Do not grind. Control and snap win here.)
Accessories:
▪️ Swiss Bar Incline Press – 3 sets of 6–8
▪️ Lat Pullover or Straight Arm Pulldown – 3 sets of 15
▪️ Reverse Pec Deck – 3 sets of 20
▪️ Rope Pushdowns – 4 sets of 12
▪️ Sandbag or Med Ball Over Shoulder – 3 sets of 5/side
Coach’s Notes: This is your last big pressing volume before next week dials things in. Own the speed. Drive through the chains. Make accessories count. Sandbag throws and over-shoulders add that athletic edge - don’t sandbag the sandbag.
📅 Week 9 – Close It Right This is your culmination week. You’re not deloading yet - but you’re sharpening. Max Effort lifts are still rotated, but expect tighter volume and higher intent. DE work keeps bar weight but loses accommodating resistance. Accessories drop reps but go heavier. GPP stays in - you don’t finish soft.
💥 Day 1 – Max Effort Upper Main Lift:
▪️ 2-Board Press (Comp Grip) – Work to a smooth 1RM
▪️ Back-Off: 2x2 @ ~90% of top set (Lower with control, pause on the board, drive through lockout. No sink-and-heave bullshit.)
Accessories:
▪️ DB Floor Press – 4 sets of 6 (heavy)
▪️ Meadows Row – 3 sets of 10/side
▪️ Dip Machine or Weighted Dips – 3 sets of 8
▪️ Reverse Cable Fly – 3 sets of 15
▪️ Banded Triceps Finisher – 1 set AMRAP
Coach’s Notes: This is where your triceps earn their keep. 2-board keeps you specific but safe. Don’t cut range early. Push your dumbbell and dip work hard today - this is output under fatigue.
🦵 Day 2 – Max Effort Lower Main Lift:
▪️ Deadlift from 4” Blocks – Heavy 1RM
▪️ Back-Off: 2x3 @ ~85% (Deadstop reps. No bouncing. Lats tight. Glutes through at the top.)
Accessories:
▪️ Hack Squats (heels elevated if needed) – 3x10
▪️ Glute Ham Raise or Assisted Nordic Curl – 4 sets to failure
▪️ Weighted Sit-Ups – 3 sets of 10
▪️ Belt March or Heavy Sled Drag – 3x40m
Coach’s Notes: You should feel confident pulling from this height - but if the bar gets away from you, you’ll know. Stay patient and stay tight. Your accessories today reinforce your hinge and brace. March with load. Finish strong.
⚡ Day 3 – Dynamic Effort Lower Main Lifts:
▪️ Box Squat (Straight Weight) – 8x2 @ 70% of 1RM
▪️ Speed Pulls (Reset) – 5x1 @ 75% of 1RM (Fastest reps yet. Focus is tightness and aggression.)
Accessories:
▪️ Step-Through Walking Lunges – 2x20 total steps
▪️ DB RDLs – 3 sets of 8 (heavy)
▪️ Hanging Leg Raise – 3x15
▪️ Weighted Plank – 3 x :30
Coach’s Notes: You’ve run the full wave - now sharpen it. Straight weight = full control. Don’t get lazy. Accessories today are short, heavy, and tight. This is the “go home with the win” session.
⚡ Day 4 – Dynamic Effort Upper Main Lift:
▪️ Speed Bench (Straight Bar, Comp Grip) w/ Bands
5x5 @ 55–60% + 10% band tension
5x3 @ 65–67.5% + 10% band tension
3x1 @ 75–77.5% + 10% band tension
1x1 @ 80% + 10% band tension (optional test single) (Bar speed is priority. If you're peaking nicely, that top single should feel fast. If not, skip it and finish on 3x1. Earn the final rep.)
Accessories:
▪️ Incline DB Press (heavy) – 3x6
▪️ Cable Face Pulls – 3x20
▪️ Lat Pulldown (close neutral) – 3x8–10
▪️ Banded Pushdowns – 1xAMRAP
Coach’s Notes: Final press day. All reps crisp. Accessories aren’t fluff - they’re how you lock in strength and shoulder health before the next block. Stay focused and finish fast.
🏁 Week 9 Wrap-Up This was your base. If you’ve moved well, hit your numbers, and feel ready to push? You’ve earned it. Time to pick your next move:
Reload into a peak using The Art of Peaking
Cycle back with new ME/DE waves and accessory blocks
Start prepping for a comp with The Full Conjugate System
You Can download just the base program here:
How to Use This
This isn’t just a template to fill a gap between programs.
It’s a reset button. A base builder. A practical answer to the question, “What the hell should I actually do next?”
Here’s how to put it to work:
🔁 Use it as a 9-Week Restart Block
If your training has stalled, your joints feel cooked, or you’ve been program-hopping for the last six months - run this exactly as written. Hit your lifts, rotate your max efforts, move the bar fast on DE day, and stop skipping your accessories.
Stick to the structure. Push the effort. Fix the gaps.
⏱️ Use it as a Peak Builder (12–16 Weeks)
Layer in a light peak once you’ve rebuilt some baseline structure. Week 10+ can start to include straight bar reintroduction, Circa Max work, and full-range comp lift prep using insights from The Art of Peaking.
This approach is perfect if you’ve got a meet or a comp on the horizon and want to actually feel prepared - not just hope you’re ready.
🔋 Use it as a Long-Term GPP Reset
Maybe you’re not competing soon. Maybe you’ve just finished a brutal push and your body’s sending warning signs. Or maybe you’re a strongman athlete who hasn’t done proper barbell work in a while.
This system brings back structure without wrecking you. You can run it as a reset phase before an event cycle - or loop it again and again as a strength-building base with accessory rotations from Fix Your Weaknesses.
To better serve strongman athletes, I’d modify The Conjugate Comeback by replacing some of the bench-specific upper body work with overhead pressing variations (log, axle, Swiss bar), and adding in event-specific accessories like sandbag over-shoulders, farmer’s holds, and yoke walks as weekly GPP finishers. Max Effort Lower days would rotate in front-loaded squats, heavy zerchers, and strongman-style deadlifts (e.g., axle, car deadlift sim, frame pulls), while DE Lower waves would prioritise bar speed for pulls and box squats that mimic loading or carrying mechanics. The accessory rotation would shift toward grip, mid-back, and upper spinal erectors - areas vital for carries, stones, and overhead stability. Lastly, I’d increase movement plane variability and include explosive lifts (push press, jumps, medball throws) to build power for events like keg toss or truck pull. The system stays intact - but the lens shifts toward real-world strongman carryover.
You could read more about that here. (free)
🧠 Want the Big Picture?
This program is just the start. It’s the stripped-back version of what we build over 12 full months inside The Full Conjugate System - complete with mapped annual templates, peak strategies, athlete adaptations, and coaching notes for every phase.
If you’ve liked how this works - and you’re ready to build something bigger - start there.
Run the full 9 weeks. Tag me on Instagram or Threads. Let’s see what happens when you train with intent.
Grab The Full Conjugate System if you want to see what this looks like when it scales across a year.
Fix Your Weaknesses gives you everything you need to plug the gaps and tailor assistance to your actual sticking points.
The Art of Peaking walks you through how to finish strong, hit numbers, and avoid bombing out when it matters.
You’ve got the tools now.
Thanks for reading.
If you got something out of this post, you'll find even more inside my new book, Outsider Strength. It's a full collection of my best writing - updated, expanded, and sharpened into one place.
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