The Base Builder for Big Bastards Six Weeks. Built Like a House. Ready for Anything.
Josh Hezza- Apr 14
- 15 min read
The Base Builder for Big Bastards Six Weeks. Built Like a House. Ready for Anything.
The Base Builder for Big Bastards
Six Weeks. Built Like a House. Ready for Anything. Free, filthy, and scrollable—no opt-in required.
You’ve just finished a meet, a competition, or a brutal peaking block. Or maybe you’ve clawed your way out of yet another deadlift cycle that left you strong on paper but wrecked everywhere else. You’re not broken—but you’re damn close. You’re big, you’re capable, but the structure underneath is shaky. Motivation’s flickering. Everything feels heavy—even the warm-ups.
Enter: The Base Builder for Big Bastards. A six-week Conjugate-driven cycle built to rebuild your base, reignite your GPP, and sharpen the blade again—without dragging you through another soul-sapping grind. It’s aggressive but smart. Precise but savage. The kind of block that makes you dangerous again.
Max effort is back. But this time it’s paired with real accessory intent, energy system work that doesn’t feel like punishment, and enough movement variety to wake your body up again. You’ll squat, you’ll press, you’ll drag, swing, and carry. And by the end, you’ll be stronger, faster, and actually looking forward to whatever comes next.
No fluff. No email wall. No PDF download. Just click. Train. Repeat.
The Plan at a Glance:
4 days per week
Max effort upper + lower
DE-style or GPP-focused variations
High-value accessories to fill gaps, not time
Optional 5th day: sled work, circuits, or low-skill carries
Leads perfectly into your next hypertrophy block, peaking phase, or comp prep
Or run it solo if you’re struggling, stuck, or just need a damn reset
This isn’t a random strongman program—it’s a full Conjugate-based system designed for strength athletes who want to build maximum force, speed, and resilience. You’ll rotate max effort lifts, build power with dynamic effort, and intelligently layer in strongman events without burnout. If you want to peak when it matters and stop spinning your wheels, this is how you train like a savage and last like a pro.
Is This Exactly How I’d Program for a 1-on-1 Client?
Not quite. This isn’t a hyper-individualised setup or a comp-prep blueprint—but it’s got my fingerprints all over it. The movement selection, the way max effort is rotated, the accessories chosen for real-world carryover, the sandbag medleys, the intent behind the GPP—every bit of it reflects how I coach and how I think about building savage, durable lifters. It’s not bespoke, but it’s not basic either. If you’ve followed me for a while, you’ll recognise the DNA immediately.
What This Program Is
The Base Builder for Big Bastards is a six-week Conjugate-style block designed to do exactly what the name says: build a brutal, immovable foundation. It’s not just a random filler program to keep you busy between peaks. It’s a calculated rebuild for lifters who are strong but feel like they’re running on fumes—and need to come back bigger, badder, and more prepared for whatever comes next.
You’ll train four days per week, built around the classic Conjugate rhythm of:
Max Effort Upper
Max Effort Lower
Two DE-style or GPP-focused days—because GPP is for life, not just for the off-season.
We rotate in special exercises not just for variation’s sake, but to let you experiment. To learn your body. To attack your weaknesses without the pressure of prepping for a platform. This is your chance to try the movements you’ve been avoiding—or didn’t realise you needed.
The accessories aren’t filler. They’re chosen to fill gaps, not time. To actually carry over. To rebuild the things that heavy triples and singles don’t touch. Think lats, trunk, glutes, hamstrings, triceps. The stuff you skip when you’re chasing PRs.
There’s also an optional 5th day—if your recovery can handle it—for sled work, loaded carries, circuits, or low-skill barbell work. Nothing fancy. Just output.
You can run this as an off-season base builder, a post-meet decompression block, or even as a standalone cycle if you’re stuck, stressed, or in need of a hard reset. However you approach it, it leads perfectly into a hypertrophy block, a meet prep phase, or a full Conjugate system.
This is the work before the storm. Build the base right—and the next wave hits harder.
Who It’s For
This program is for the lifter who’s been through it lately. Whether you’ve just finished a meet, wrapped up a brutal peaking block, or ended yet another “PR or die” cycle—you’re not broken, but you’re not firing on all cylinders either.
It’s for powerlifters who need a structured reset that isn’t just three weeks of fluff. It’s for strongman athletes in that weird limbo between comps, where you’re not quite ready to peak again but also not willing to waste time spinning your wheels.
It’s for the lifter who keeps trying to force something linear—and keeps burning out. And yes, that includes those of you still trying to make basic block periodisation work in 2025, even when it hasn’t for you since you were a beginner. I know you mean well. But if you’re honest, your “accumulation phase” just looks like aimless volume and your “intensification phase” is one good week followed by three weeks of pain and excuses.
This is your permission to be less specific—for six weeks, as a treat. Let go of the spreadsheet rigidity. Focus on movement, output, and carryover. Not because you’re lazy—but because you’re trying to build something that lasts.
It’s also for anyone who wants to train hard but intelligently—who doesn’t want to keep bashing the same barbell movements into the floor, but also isn’t ready to give up intensity. You’re still a lifter. You still want to be strong. You just need a framework that works with you for a while instead of against you.
This is that framework. Six weeks. No wasted reps. No fluff. Just momentum, on your terms.
How to Run It
This is a four-day program built on the Conjugate backbone, with just enough structure to keep you honest—and just enough chaos to make it fun again.
Each week follows a familiar rhythm:
Day 1 – Max Effort Lower: heavy barbell movement rotated weekly (squat, good morning, deadlift variation), followed by accessories that target posterior chain, trunk, and single-leg strength.
Day 2 – Max Effort Upper: heavy press variation (close grip, incline, floor press, etc.), then hit triceps, upper back, shoulders, and arms.
Day 3 – GPP or DE Lower: choose your own violence—sleds, belt squats, jumps, lighter barbell work, or high-output posterior chain circuits.
Day 4 – GPP or DE Upper: explosive pressing, landmine or med ball work, bodyweight pushing/pulling, and upper body capacity circuits.
Optional Day 5 – Drag Something, Carry Something, Don’t Die: Sled pushes, yoke walks, dumbbell conditioning, swings, step-ups, loaded carries. Nothing too technical, just intent + output.
This is not a wave-based speed block and it’s not a hypertrophy mess. It’s a six-week experiment in movement rotation, intensity, and smart volume. You don’t need to be hyper-specific here. You need to show up, do the work, and chase what feels powerful.
You’ll rotate movements weekly. You’ll choose accessories based on what feels good to attack. You’ll stay consistent, but you won’t be stuck. That’s the difference between a plan that builds you and one that burns you out.
Variations? Encouraged. Lack of specificity? Approved. Fun? Mandatory. Hard fucking work? Non-negotiable.
The Program
Before You Start:
This isn’t random. It’s rotational.
Every week you’re changing exercises with intent—targeting different tissues, angles, and recovery demands. Don’t overthink it. Push hard on what’s in front of you. Rotate smart. Recover. Come back hungrier. That’s Conjugate.
No Cambered Bar? No Problem.
Don’t let equipment be your excuse. If you don’t have a specific bar, implement, or setup—regress the movement, not the intensity. Sub a straight bar for specialty bars. Use tempo or pauses instead of chains or bands. Swap sleds for heavy prowler pushes, dumbbell carries,
Want to Really Ruin Your Day (In the Best Way)?
If you’re the type who reads “assistance work” and thinks “not enough suffering,” here’s your upgrade: run all your accessories as a giant set—no rest, full throttle. Smash through everything back-to-back, circuit-style, like it’s a punishment and a reward. Then, for dessert, rotate your finishers across the week: LISS cardio one day, sled drags the next, and all-out sprints the day after. Rinse, repeat, regret nothing. Recovery is optional. Being a monster is not.or even hill sprints. The point isn’t perfection—it’s intent, output, and rotation. The tools are just tools. The work is what matters.
WEEK 1
MONDAY – MAX EFFORT LOWER
Main Movement: 👉 Cambered Bar Box Squat – Work up to a 2RM, then:
➤ 80% of 2RM for AMRAP
Assistance Work:
SSB Good Morning – 4x6
Hatfield Bulgarian Split Squat – 3x8 per leg
Reverse Nordic Curl – 3x10
Hanging Leg Raise – 4x12
TUESDAY – MAX EFFORT UPPER
Main Movement: 👉 Swiss Bar Close Grip Bench Press – Work up to a 2RM, then:
➤ 80% of 2RM for AMRAP
Assistance Work:
Dumbbell Z Press – 4x8
Seal Row with Fat Grips – 4x10
Rolling Dumbbell Extensions – 3x12
Barbell Curl – 4x12
THURSDAY – DE/GPP LOWER
Main Movement: 👉 Speed Cambered Bar Squat – 8x2 @ ~60% + bands (focus on speed & control)
➤ Rest 60s between sets
Post-Main Conditioning Complex: Sandbag Complex (6x1):
1x Row
1x Lap
1x Shoulder (60–70% of comp weight)
Assistance Work:
Sled Push (Heavy) – 6x20m
KB Swing – 3x15
Back Extensions (weighted) – 4x15
Ab Wheel Rollout – 3x10
FRIDAY – DE/GPP UPPER
Main Movement: 👉 Speed Swiss Bar Bench (Can use straight bar if you are without) – 9x3 @ 65% (3 grips), fast & snappy
➤ Rest 45s between sets
Assistance Work:
Strict Press – 4x10
Pull-Up (banded or weighted) – 4xAMRAP
Push-Up on Dumbbells – 3x15
Dumbbell Hammer Curl – 3x15
WEEK 2
MONDAY – MAX EFFORT LOWER
Main Movement: 👉 Low Handle Trap Bar Deadlift – Work up to a 1RM, then:
➤ 90% of 1RM x 3
➤ 80% of 1RM x 5
Assistance Work:
Zercher Good Morning – 4x8
Hatfield Bulgarian Split Squat – 4x10 per leg
Reverse Nordic Curl – 3x12
Hanging Leg Raise – 4x15
TUESDAY – MAX EFFORT UPPER
Main Movement: 👉 Incline Football Bar Bench Press – Work up to a 1RM, then:
➤ 90% of 1RM x 3
➤ 80% of 1RM x 5
Assistance Work:
Dumbbell Z Press – 4x10
Seal Row with Fat Grips – 4x12
Rolling Dumbbell Extensions – 3x15
Barbell Curl – 4x15
THURSDAY – DE/GPP LOWER
Main Movement: 👉 Speed Cambered Bar Squat – 10x2 @ 65% + bands
➤ Focus on bar speed + perfect positioning
➤ Rest 60s between sets
Post-Main Conditioning Complex: Sandbag Complex (6x1):
3x Row
2x Lap
1x Shoulder (60–70% of comp weight)
Assistance Work:
Sled Push (Heavy) – 6x25m
Double KB Swing – 3x20
Back Extensions (weighted) – 4x20
Ab Wheel Rollout – 4x10
FRIDAY – DE/GPP UPPER
Main Movement: 👉 Speed Swiss Bar Bench – 9x3 @ 70% (3 grips)
➤ Controlled eccentric, aggressive press
➤ Rest 45s between sets
Assistance Work:
Strict Press – 4x12
Pull-Up (banded or weighted) – 4xAMRAP
Push-Up on Dumbbells – 3x20
Dumbbell Hammer Curl – 3x20
WEEK 3
MONDAY – MAX EFFORT LOWER
Main Movement: 👉 Deficit Deadlift (2” Deficit, Conventional) – Work up to a 3RM, then:
➤ 70% of 3RM x 2 sets of 5
Assistance Work:
Zercher Good Morning – 4x10
Hatfield Bulgarian Split Squat – 4x12 per leg
Reverse Nordic Curl – 3x15
Hanging Leg Raise – 4x15
TUESDAY – MAX EFFORT UPPER
Main Movement: 👉 Floor Press with Chains – Work up to a 3RM, then: ➤ 70% of 3RM x 2 sets of 5
Assistance Work:
Dumbbell Z Press – 4x12
Seal Row with Fat Grips – 4x12
Rolling Dumbbell Extensions – 3x15
Barbell Curl – 4x15
THURSDAY – DE/GPP LOWER
Main Movement: 👉 Speed Cambered Bar Squat – 12x2 @ 70% + bands
➤ Fast out of the hole, steady descent
➤ Rest 60s between sets
Post-Main Conditioning Complex: Sandbag Complex (6x1):
3x Row
2x Lap
1x Shoulder
1x Squat (bear hug or shouldered)
Assistance Work:
Sled Push (Heavy) – 6x30m
Double KB Swing – 3x20
Back Extensions (weighted) – 4x20
Ab Wheel Rollout – 4x12
FRIDAY – DE/GPP UPPER
Main Movement: 👉 Speed Swiss Bar Bench – 9x3 @ 75% (3 grips)
➤ Fast press, strong lockout
➤ Rest 45s between sets
Assistance Work:
Standing Landmine Press – 4x12 per arm
Pull-Up (banded or weighted) – 4xAMRAP
Push-Up and Renegade Row Superset – 3x20
Dumbbell Hammer Curl – 3x20
WEEK 4
MONDAY – MAX EFFORT LOWER
Main Movement: 👉 Front Squat – Work up to a 2RM, then:
➤ 80% of 2RM for AMRAP
Assistance Work:
Belt Squat March – 4xm60s
SSB Walking Lunge – 3x8 per leg
Snatch Grip RDL from Blocks – 4x10
Side Plank Leg Raise – 3x12 per side
TUESDAY – MAX EFFORT UPPER
Main Movement: 👉 Reverse Band Bench Press – Work up to a 2RM, then:
➤ 80% of 2RM for AMRAP
Assistance Work:
Standing Bradford Press (EZ bar) – 4x10
Feet-Elevated Ring Row – 4xAMRAP
Incline Dumbbell Skullcrusher – 4x12
EZ Bar Reverse Curl – 3x15
THURSDAY – DE/GPP LOWER
Main Movement: 👉 Speed Cambered Bar Squat – 8x2 @ 60% + bands
➤ Focus on tight setup and crisp speed
➤ Rest 60s between sets
Conditioning Medley (Post-Main Work): Complete 4–5 rounds with 90–120s rest between rounds:
20m Sled Push (fast, aggressive pace)
5 Sandbag Shoulders (alternating shoulders)
Assistance Work:
Reverse Lunge – 3x8 per leg
Single-Leg DB RDL – 3x10 per leg
Banded Good Morning (wide stance) – 2x20
Decline Sit-Up w/ Med Ball (no toss) – 3x12
FRIDAY – DE/GPP UPPER
Main Movement: 👉 Log Clean and Press– 6x2 @ 60%
➤ Rest 45s between sets
➤ Punch every rep, clean lockout
Assistance Work:
Dumbbell Floor Press (Neutral Grip) – 4x10
Chest-Supported Row (wide grip) – 4x10
Straight Bar Pushdowns – 3x15
Kettlebell Hammer Curl – 3x15
WEEK 5
MONDAY – MAX EFFORT LOWER
Main Movement: 👉 Safety Bar Low Box Squat (wide stance) – Work up to a 1RM, then:
➤ 90% of 1RM x 3
➤ 80% of 1RM x 5
Assistance Work:
Belt Squat March – 4x60s
SSB Walking Lunge – 3x10 per leg
Snatch Grip RDL from Blocks – 4x12
Side Plank Leg Raise – 3x15 per side
TUESDAY – MAX EFFORT UPPER
Main Movement: 👉 2-Board Press with Chains – Work up to a 1RM, then:
➤ 90% of 1RM x 3
➤ 80% of 1RM x 5
Assistance Work:
Standing Bradford Press (EZ bar) – 4x12
Feet-Elevated Ring Row – 4xAMRAP
Incline Dumbbell Skullcrusher – 4x15
EZ Bar Reverse Curl – 3x20
THURSDAY – DE/GPP LOWER
Main Movement: 👉 Speed Cambered Bar Squat – 10x2 @ 65% + bands
➤ Focus on intent, speed, and consistent depth
➤ Rest 60s between sets
Conditioning Medley (Post-Main Work): Complete 4–5 rounds with 90–120s rest between rounds:
20m Sled Push (heavy, fast)
5 Sandbag Shoulders (alternating shoulders)
Assistance Work:
Barbell Reverse Lunge (from deficit, front rack if possible) – 3x10 per leg
Single-Leg DB RDL – 3x12 per leg
Barbell Good Morning (wide stance) – 4x10
Decline Sit-Up w/ Med Ball (no toss) – 3x15
FRIDAY – DE/GPP UPPER
Main Movement: 👉 Log Clean & Press – 6x2 @ 65% of top clean & press
➤ Clean each rep from the floor
➤ Rest 60–75s between sets
Assistance Work:
Dumbbell Floor Press (Neutral Grip) – 4x12
Chest-Supported Row (wide grip) – 4x12
Straight Bar Pushdowns – 3x20
Kettlebell Hammer Curl – 3x20
WEEK 6
MONDAY – MAX EFFORT LOWER
Main Movement: 👉 SSB Good Morning – Work up to a 5RM, then:
➤ 70% of 3RM x 2 sets of 5
Assistance Work:
Front-Foot Elevated Split Squat (DBs or Safety Bar) – 3x10 per leg
Barbell Hip Thrust (controlled tempo) – 4x12
Cable Pull-Through – 4x15
Weighted Plank Hold (on elbows) – 3x30–40s
TUESDAY – MAX EFFORT UPPER
Main Movement: 👉 Wide Grip Paused Bench Press – Work up to a 3RM, then:
➤ 70% of 3RM x 2 sets of 5
Assistance Work :
Single-Arm Dumbbell Overhead Press (seated) – 3x10 per arm
Barbell Pendlay Row – 4x8
EZ Bar JM Press – 3x12
Cable Rope Hammer Curl – 3x15
THURSDAY – DE/GPP LOWER
Main Movement: 👉 Speed Cambered Bar Squat – 12x2 @ 70% + bands
➤ Final wave of the block—explosive intent + strong control
➤ Rest 60–75s between sets
Conditioning Medley (Post-Main Work): Complete 4–5 rounds with 90–120s rest between rounds:
20m Sled Push (heavy, fast)
5 Sandbag Shoulders (alternating shoulders)
This is output under fatigue. Don’t game it. Move with aggression. Rest as needed between rounds—but no pacing inside them.
Assistance Work :
Barbell Step-Up (knee height) – 3x10 per leg
Dumbbell Romanian Deadlift (heels elevated) – 4x12
Reverse Hyper (bodyweight or light load) – 3x20
Weighted Sit-Up (plate on chest) – 3x15
FRIDAY – DE/GPP UPPER
Main Movement: 👉 Log Clean & Press – 6x2 @ 70% of top clean & press
➤ Clean each rep from the floor
➤ Rest 60–75s between sets
Assistance Work:
Incline Dumbbell Press (palms in) – 4x12
Kroc Row (straps if needed) – 3xAMRAP per arm
Dip (weighted or banded) – 4x8–12
Zottman Curl – 3x12
Need More? Build What Most Lifters Ignore. Want to add even more value without burning out? Here’s how:
💪 Grip & Neck Work – Throw in 3–4 sets of banded neck flexion, neck harness extensions, or isometric holds (plated or against a towel) at the end of any upper or lower day. For grip, rotate in fat grips, towel holds, plate pinches, or timed hangs 2–3x/week. None of it takes long. All of it adds up.
🔁 Optional 5th Day – GPP/Conditioning – If recovery allows, your optional 5th day can be a mix of:
Heavy sled drags or pushes (5–10 rounds)
Sandbag or keg carries for distance
Dumbbell or kettlebell complexes
20–30 min EMOMs (swings, burpees, jump rope, step-ups)
Rowing, bike sprints, hill sprints—whatever builds output Think: low skill, high intent. Keep it submaximal, movement-focused, and brutally effective. It’s not about PRs—it’s about getting uncomfortable and getting it done.
➕ Adding Strongman Events for Speed & Skill Work
If you're prepping for a competition—or just want more event-specific exposure—you can layer in additional speed and skill work on top of your existing DE sessions. Here's how:
1. Add Events Immediately After DE Work On Dynamic Lower days, once you finish your speed squats or pulls, follow up with 1–2 event movements:
🏃♂️ Speed Yoke: 3–5 x 15–20m @ 60–70% of comp weight
🧱 Farmers Accelerations: 3–4 runs for time
🪨 Sandbag to Shoulder Speed Reps: 3 x 3, explosive tempo
On Dynamic Upper days, finish with:
🔄 Sandbag-to-Platform Series (like an EMOM or speed medley)
💣 Clean-and-Press with lighter log/axle for bar speed
🧗 Loading Drill: 3–5 reps with explosive intent (e.g., keg over yoke or onto platform)
2. Treat These Like Dynamic Work: Speed > Max Effort Events here should NOT be maxed out. The goal is foot speed, fluid mechanics, clean pickup technique, and faster transitions under submaximal loads.
3. GPP or Extra Sessions (Optional) During off-season or aerobic development blocks, these events can also be placed in standalone GPP work:
Medley circuits
Event technique drills
Rehearsed runs under minimal fatigue
This approach mirrors the philosophies from Barebones Conjugate for Strongman 2.0—blending explosive intent, skill exposure, and recoverability. Keep the goal in mind: become faster, smoother, and more efficient at comp-day movement under light-to-moderate fatigue. You’re building repeatable event sharpness, not crushing yourself weekly.
How to Use It Next
So you’ve smashed your way through six weeks of Max Effort madness, smart accessories, and sled-flavoured suffering. Now what?
This block is designed to lead directly into whatever’s next—because it’s not a dead-end, it’s a launchpad. You’ve rebuilt your base, restored some sanity, and maybe even rediscovered the fun in training again. Now it’s time to channel that into something bigger.
Here’s where you can go from here:
Peaking. Look—we both know you’re not running a “traditional peaking block.” This isn’t the land of taper spreadsheets and vague RPE backdowns. But if you’re heading toward a meet, you now have the base to switch gears and get specific. Want to know how to peak properly? Go read [The Art of Peaking]. It won’t hold your hand—but it will put you on the podium.
Hypertrophy block. Yes, I said it. Blocks. Yuck. But if you must do one, you’ll now actually have the work capacity and structural balance to make it mean something. Your joints aren’t shot, your trunk isn’t mush, and your CNS doesn’t hate you. Time to chase a pump and not feel guilty about it.
Strongman-specific prep. Coming off this cycle, you’ll be in the perfect place to ramp up events, add complexity, and specialise again. Whether that’s for a novice comp or a national qualifier, this program gives you the breathing room to build toward specificity, not jump straight into axle cleans and pray your spine holds.
The Full-Year System. This is your on-ramp to something bigger. If you’re ready to stop bouncing between blocks, burning out, or living peak to peak, then plug into the full 12-month system and actually train with long-term progression in mind. It’s called [The Full Conjugate System: 12 Months of Progress, Peaking, and Powerlifting Precision], and it’s what this whole thing was preparing you for.
Still Here? Good.
You’ve just been handed a full 6-week block, no sign-up, no fluff, no strings. It’s loud. It’s heavy. It’s filthy. And it works. If you ran it and loved it—or even if you just read it and felt something stir—there’s more where that came from.
Here’s how to keep it going:
👕 Grab a shirt. If you lift like a savage, you might as well dress like one. 👉 TEAMJOSHHEZZA.com/clothing-apparel-merch
📩 Want first dibs on the next free program? Join the email list below or go grab another one I already made: 👉 The Olympic Weightlifting for Strongman Free Program 👉 TEAMJOSHHEZZA.com/free-programme
📘 Or throw a tenner at something that’ll make you stronger. My £9.99 mini-ebooks are sharp, dense, and filthy with carryover. You’ll actually use them. 👉 Browse them all in the shop or check out Fix Your Weaknesses, Pull the Trigger, and The Art of Peaking. 👉 TEAMJOSHHEZZA.com/ebooks-ebook-programmes
📤 Or just share this post with your training partners. One of them is probably stuck. Be the friend who pulls them out of the muck.
No excuses now. Six weeks starts today. Tag me when you're dying on Week 3. I'll be proud of you.
Appendix:📌 QUICK START SUMMARY: Screenshot or Print Me
Training Structure: 4 Days/Week (ME Upper, ME Lower, DE Upper + Loading Event, DE Lower + Moving Event)
🧠 Rotate max effort variations weekly for new stimuli and joint recovery.
⚡ Dynamic effort uses 3-week waves to build speed, power, and coordination.
🔁 Accessory work changes every 2 weeks to target weak points.
🪓 Strongman events integrated smartly into DE days—NOT just tacked on.
Weekly Breakdown Example:
Monday – Max Effort Lower
Wednesday – Max Effort Upper
Friday – Dynamic Effort Lower + Yoke/Farmers
Saturday – Dynamic Effort Upper + Sandbags/Stones
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