The Ultimate 3-Day Conjugate Template: Built for Strength, Life, and Longevity
- JHEPCxTJH
- Jul 5
- 30 min read
Updated: Jul 9
The Ultimate 3-Day Conjugate Template: Built for Strength, Life, and Longevity
Built for Strength. Designed for Real Life.
Most lifters don’t stop training because they’re lazy - they stop because life gets heavy. Maybe your job eats up your evenings. Maybe your kid’s school run clashes with your gym schedule. Maybe your joints are talking back after years of four-day weeks with zero mercy. Or maybe you’re just burned out from pretending to follow a plan that no longer suits your lifestyle.
Three days a week doesn’t mean compromise. It means precision. Intent. Focused intensity over calendar clutter.
And that’s exactly where the Conjugate Method shines.
This is a complete, principle-driven approach that gives you everything you need - max strength, explosive power, hypertrophy, GPP, and recovery - without requiring four full slots in your week.
The Conjugate Method thrives on variation, rotation, and recovery. That makes it the perfect fit for lifters who want to train hard, train smart, and stay in the game long enough to actually reach their potential.
SECTION 1: FOUNDATIONS OF THE CONJUGATE METHOD
The System That Trains Everything, All the Time
Before we dive into the specifics of running Conjugate in a 3-day format, let’s lay the groundwork. The Conjugate Method isn’t a program - it’s a system. A flexible, evolving structure that blends the most powerful elements of Soviet sport science, American powerlifting grit, and real-world coaching wisdom.
The Four Days of Classic Conjugate
In the traditional 4-day model, each training day has a clear identity:
Max Effort Upper: One heavy lift to strain the upper body, plus key assistance work
Max Effort Lower: A heavy squat or deadlift variation, with posterior chain accessories
Dynamic Effort Upper: Speed work for bench or overhead press, followed by volume arms, shoulders, and back
Dynamic Effort Lower: Fast squats or pulls with accommodating resistance, plus GPP and core
In a 3-day version, we still hit all these qualities - we just blend them more strategically across fewer sessions.
The Three Main Methods
Every Conjugate plan rotates through these three methods. Together, they build a complete athlete.
Max Effort Method
Pick one compound lift. Work up to the heaviest single, double, or triple you can hit with clean form. This trains:
Max strength
Strain tolerance
Technical precision under pressure
You rotate movements weekly to prevent stagnation and overuse. Heavy good mornings, front squats, floor press, axle pulls, cambered bar box squats - all fair game.
Dynamic Effort Method
Train fast. Light bar weight plus bands or chains. Multiple sets of 2–3 reps. This develops:
Explosive strength
Bar speed and coordination
Motor unit recruitment
Speed squats, speed pulls, and speed bench work dominate here. The goal is intent and acceleration, not grinding.
Repetition Method
High-rep work to build muscle, restore joint health, and push volume. Think:
Dumbbell presses
Rows and pulldowns
Hamstring curls
Sled work and reverse hypers
2–4 sets of 8–20+ reps
This is where you build the body that supports the lifts.
The Supporting Cast
Variation
No one lift stays in forever. That’s the secret. You rotate movements weekly or every 2–3 weeks to keep progress moving and overuse injuries at bay. Every new movement is also a diagnostic: if you’re weak in a safety bar low box squat, you’re missing something your comp squat needs.
Recovery
Training doesn’t work unless you recover from it. Conjugate makes space for that. You’re not doing 5 straight weeks of 90 percent barbell squats - you’re rotating stimulus, managing fatigue, and building capacity.
Weak Point Training
Your main lift is only as strong as its weakest link. Whether it’s your hamstrings, lats, triceps, or upper back, Conjugate hammers those weak points with surgical accessory work.
GPP and Restoration
General Physical Preparedness keeps your heart healthy, your joints moving, and your recovery fast. Sled drags, carries, circuits, mini jumps, and tempo work all count. If you’re not doing some form of GPP, you’re leaving recovery and longevity on the table.
What About Gear?
Yes, Conjugate was forged in the fires of multiply powerlifting. But that doesn’t mean it’s outdated or irrelevant.
In fact, once you strip away the suits and briefs, what’s left is a system that’s almost tailor-made for:
Raw lifters
Strongman athletes
Combat sport athletes
Olympic lifters (with strategic integration)
General strength development
Louie Simmons may have pioneered the modern synthesis for geared lifters, but the principles go far beyond that. Conjugate works because it trains everything - and does so without letting any one quality decay. Raw or equipped, sport-specific or generalist, lifters of every level can thrive inside this system.
SECTION 2: WHY THREE DAYS WORKS (AND WHEN TO USE IT)
Built from Westside Roots, Refined by Real Life
The Conjugate Method wasn’t born in a commercial gym or cooked up in a lab. It came from decades of trial, error, and relentless refinement. What a lot of people forget is that Conjugate was never married to a rigid number of days. It’s a system - not a prison sentence.
When Real Life Enters the Gym
The four-day template is the classic setup. But for a huge number of lifters, four structured training days just isn’t realistic year-round. That’s where the three-day model shines.
Three days works because it respects what lifters actually deal with:
Jobs and families
Busy coaching or shift work
Physical labour, mental stress, or both
Worn-out joints or decades under the bar
In-season demands for athletes and fighters
Instead of pretending everyone recovers like a 23-year-old with perfect sleep, no job, and unlimited gym access, this setup lets you train hard, recover well, and keep stacking progress without grinding yourself into the floor.
You can read more about this HERE.
Not Less Work - Just Smarter Work
Three sessions per week doesn’t mean less intensity. It means fewer junk sets, more focus, and better intent.
You still hit:
1 Max Effort lift
1 Speed-focused lift
1 Repetition-heavy or volume-based lift
Plus weak point training, GPP, and restoration
Every session has purpose. Every movement earns its place. And instead of dragging through a fourth day half-recovered, you hit three strong, focused sessions and actually recover from them.
Why Three Days Dominates the Off-Season
This structure isn’t just a compromise. It’s a perfect off-season setup - especially for powerlifters, strongmen, and hybrid athletes.
Here’s why it works so well between competitions:
You get enough high-quality volume and intensity to make gains
You have extra time for skill development (event work, grappling, mobility, etc.)
You can introduce new movement variations without frying your CNS
You build muscle mass, tendon resilience, and aerobic capacity
You avoid mental burnout from chasing PRs every 48 hours
Conjugate already thrives on rotation. Three-day training lets you stretch that rotation out and explore new tools without having to squeeze five systems into four days of training.
From Barbell Room to Arena
Whether you’re a combat athlete preparing for a fight, a strongman recovering from a heavy contest, or a powerlifter navigating life and lifting into your 40s, three days a week might not just be a fallback - it might be your best weapon.
Three sessions. One smart system. Zero wasted effort.
SECTION 3: WEEKLY STRUCTURE OPTIONS
Custom Conjugate for Real Schedules, Real Goals
Three-day Conjugate training isn’t about just cutting a day out of the standard four-day setup. It’s an opportunity to sharpen your priorities. There are several ways to structure your week - and none are wrong if they align with your recovery, goals, and training needs.
Below are four of the most effective three-day structures, tested with real lifters in powerlifting, strongman, and combat sports. Choose the one that fits where you are now - and rotate as your goals evolve.
A) Alternating Weekly Template
This is the most balanced way to split three days across Conjugate’s core systems. You rotate Max Effort work between upper and lower each week, while Dynamic Effort days fill in the gaps. It maintains total body training, keeps strain rotating, and prevents overuse.
Week A:
Monday – Max Effort Lower
Wednesday – Dynamic Effort Upper
Friday – Dynamic Effort Lower
Week B:
Monday – Max Effort Upper
Wednesday – Dynamic Effort Lower
Friday – Dynamic Effort Upper
💡 Ideal for: Intermediate powerlifters, busy athletes, GPP rebuilds, or general strength phases.
B) Prioritisation Template
This setup shifts the spotlight toward a specific movement or need - like improving the deadlift, building strongman event carryover, or preparing for a targeted meet phase. You keep one Max Effort Lower slot constant each week and rotate everything else around your main focus.
Example structure:
Monday – Max Effort Lower (fixed)
Wednesday – Dynamic Effort Upper
Friday – Full-body GPP or DE Lower rotation (based on goal)
Use this if you're hammering one lift, bringing up a weakness, or targeting a specific performance metric.
💡 Ideal for: Off-season prioritisation, peaking a strongman event, or rebuilding a lagging lift.
C) Hybrid for Fighters / Strongmen
Strength athletes with demanding skill practice or event days outside the gym need a slightly different approach. The Hybrid model blends ME and DE work with GPP or full-body variations, giving you strength gains without eating into skill or recovery time.
Two options:
Option 1: DE Lower, ME Lower, Upper/Lower Accessories
Option 2: DE Upper, ME Lower, Full Body / Events / Olympic / GPP Day
This allows you to maintain absolute strength and explosive power without overextending the CNS or compromising fight prep, event skill days, or mobility work. You will then alternate the following week.
💡 Ideal for: Combat athletes, strongmen, Olympic lifters, hybrid athletes.
D) Powerlifting-Specific Prioritisation
This version tightens focus toward the powerlifts, especially if you’re transitioning toward meet prep. You stack both ME days into the week and then end with a combined DE day that mimics a competition setup - heavy top lifts followed by fast technical work across the big three.
Example structure:
Monday – Max Effort Upper
Wednesday – Max Effort Lower
Friday – Dynamic Effort Upper + Lower (Meet simulation style)
Great for sharpening competition rhythm or prepping for a testing week. It also works well for geared or wrapped lifters who want to get used to tight sessions with focused warmups and minimal wasted motion. You’ll still do traditional speed work percentages.
💡 Ideal for: Meet prep, testing blocks, equipped lifters, raw peaking phases.
This is not an exhaustive list. The point is to pick the structure that fits your life and goal - not the other way around.
SECTION 4: MAX EFFORT DAYS ON A 3-DAY SPLIT
Strain, rotate, recover, repeat
Max Effort days are the backbone of the Conjugate Method. They build absolute strength, teach you to strain under heavy loads, and expose weak points in real time. On a four-day split, you’d typically hit both an upper and lower ME session every week. But with three days, you need to rotate intelligently.
Weekly Rotation - One Option
Alternate between Max Effort Lower and Max Effort Upper from week to week unless you're specifically prioritising one over the other. This structure gives you time to recover, especially if you're also juggling high-stress jobs, sports practice, or general fatigue from life.
Many lifters use the following rotation:
Week 1: Max Effort Lower
Week 2: Max Effort Upper
Week 3: Max Effort Lower (new movement)
Week 4: Max Effort Upper (new movement)
If you’re in a powerlifting prep or really pushing strength goals, you may choose to run both ME Upper and Lower weekly and consolidate Dynamic Effort into a single full-body day - but that’s a more aggressive option.
Rep Targets and Load
Stick with 1RMs and 3RMs as your bread and butter. Occasionally use a 5RM when fatigue is high or you’re rebuilding. The goal is always to strain, not grind yourself into the floor. A good Max Effort lift tests you - physically and mentally - but shouldn’t wreck your week.
Lift Variants
The key to progress in Conjugate is rotating your max effort movement every 1–3 weeks. On a three-day split, you’ll rotate slightly slower, but you still need structured variation.
Lower Body Max Effort Movement Pool:
Safety Bar Good Morning
Low Box Squat (SSB or Cambered Bar)
Front Squat
Reverse Band Deadlift
Deficit Deadlift
Trap Bar Deadlift
Zercher Squat
Upper Body Max Effort Movement Pool:
Floor Press
2-Board Press
Incline Barbell Press
Axle Bench Press
Log Press (strict or push)
Close Grip Bench (straight bar or specialty)
Reverse Band Bench
Use specialty bars whenever possible. They create novel strain patterns, expose weak areas, and limit repetitive wear on joints. If you only have a straight bar, adjust stance, grip, tempo, or range of motion.
How to Warm Up and Ramp Properly
Warming up for a max effort lift isn’t just about breaking a sweat - it’s about preparing to strain.
Here’s a simple ramping example for a 1RM target:
Empty bar x lots
40% x 5
60% x 3
75% x 2
85% x 1
92.5% x 1
100% x 1
Optional extra top set if bar speed is still high
Keep jumps small toward the top. As the load climbs, bar speed drops. That’s where you learn to grind with position and composure.
Burnout Protection
To avoid overuse injuries or mental staleness, rotate movement patterns and implements every 1–3 weeks. Change the bar, range, or direction of strain. For example, don’t follow a front squat week with a zercher squat - both are anterior dominant and will fry your elbows and upper back.
Every lift doesn’t need to be totally novel. Instead, cycle through 4 to 8 anchor movements per lift category. Track your bests on each and revisit them every 6–12 weeks. This creates structured variation without randomness.
Anchor Example – ME Lower:
SSB Good Morning
Low Box SSB Squat
Deficit Deadlift
Reverse Band Pull
Anchor Example – ME Upper:
Floor Press
2-Board Bench
Log Press
Axle Close Grip Bench
These are your fallback lifts - the movements that reliably tell you where your strength is at. If you’re lost, fatigued, or under pressure, return to them and assess.
On a 3-day Conjugate split, Max Effort days become even more important. You don’t get as many chances to max out - so each effort needs to be focused, intentional, and well rotated. Pick smart variations, warm up with purpose, and track your progress through repeated anchors.
SECTION 5: DYNAMIC EFFORT DAYS ON A 3-DAY SPLIT
Move fast. Stay sharp. Build explosiveness.
The Dynamic Effort Method is not just “speed work.” It’s force development. It’s skill refinement. It’s where you groove mechanics, sharpen intent, and get more reps at higher velocities without breaking down. It keeps you fast, healthy, and efficient - especially on limited training time.
Three-Week Wave Cycles
To keep speed work effective, you rotate it in 3-week waves. This could mean adjusting load percentages, adding bands or chains, or changing the implement.
Here’s a classic 9-week wave progression:
Weeks 1–3: Straight weight – 75%, 80%, 85% – Focus on clean technique and perfect bar path – Moderate rest between sets (45–60 seconds)
Weeks 4–6: Band resistance (~20–25% band tension) – 60–70% bar weight + bands – Teaches acceleration through lockout – Forces tightness and stability out of the hole
Weeks 7–9: Chain resistance or pure bar speed focus – 65–75% bar weight + chains – Chains deload at the bottom and overload the top – Excellent for lifters with slow lockouts – OR remove bands/chains and run 60–70% straight weight at peak bar speed, focusing on intent over loading
This sequencing lets you train acceleration, control, and lockout under different stressors. Every three weeks, you challenge a new aspect of force production - and that’s what makes it work.
Dynamic Effort Deadlift
Deadlift speed work is different from squats or presses. You get fewer reps, but each one counts.
Options include:
8–10 singles – 60–75% bar weight – Reset between every rep – Perfect for building clean starts
Band pulls from floor or blocks – Increase rate of force through lockout – Teaches tightness under tension
Mat pulls or deficit pulls – Small range change increases intent – Great for breaking through weak ranges
Deadlift DE can also be subbed with speed cleans or high pulls if you’re a strongman or Olympic-style lifter. The key: keep it fast and clean.
Dynamic Effort Bench
Speed benching is where lifters often go wrong. They either move too slowly or too loosely. Fix that.
Speed bench options:
9 sets of 3 reps (classic wave)
Straight bar, axle, or Swiss bar
Log press triples for strongmen
Use bands or chains depending on wave
Each rep should be snappy and controlled. Tuck hard, explode off the chest, and lockout with power. Rotate grips every 3 weeks - wide, comp grip, close. You can also rotate the bar or implement to stay fresh.
Combining DE Days (Optional)
On a three-day split, some lifters prefer to consolidate Dynamic Effort work.
Option A:
Week 1: DE Lower
Week 2: DE Upper
Repeat. Keeps recovery high and intent sharp.
Option B:
Combo DE Day: One session covers speed squats, speed pulls, and speed bench. – Use fewer sets (3–5) for each lift – Add jumps, medball throws, or sled work as finishers – Best used in off-season blocks
Takeaway
Dynamic Effort training doesn’t just “keep you fast.” It builds coordination, confidence, and skill under speed. It teaches control under load - and that’s critical for powerlifters, strongmen, and fighters alike.
In a three-day Conjugate system, DE work becomes even more potent. You're not running yourself into the ground with endless reps. You're moving crisp, explosive, and focused - exactly how strength should feel.
SECTION 6: ASSISTANCE & ACCESSORY STRUCTURE
What builds the lift isn’t always the lift.
Your Max Effort and Dynamic Effort work are just the beginning. What you do after those main lifts - your accessories - is what actually fixes weak points, packs on muscle, and keeps you healthy enough to train hard week after week.
How Many Accessories?
On a 3-day Conjugate split, most sessions will include 2 to 4 accessory movements after your main lift and its secondary variation (e.g. speed pulls after DE squats, or board press after ME floor press).
2–3 exercises for time-strapped lifters or those in-season
4–5 exercises for offseason GPP or hypertrophy focus
Aim for quality, not wasted time - each one should target a weakness, not just fill space
Rotation Frequency
Raw lifters: Rotate accessories every 2–3 weeks – Gives enough time to load and adapt
Geared/multiply lifters: Rotate every 1–2 weeks – Reduces overuse and keeps stimulus novel
Key Categories to Hit
Accessories should fill in the gaps left by the main lift. That means targeting the muscles that actually miss lifts - not just what you like training.
Upper Body Focus
Triceps – extensions, dips, pushdowns, JM press
Shoulders – lateral raises, front raises, press variations
Upper Back – rows, face pulls, rear delt flyes
Lats – pulldowns, chins, single-arm rows
Lower Body Focus
Hamstrings – curls, RDLs, inverse curl, banded GM
Glutes – hip thrusts, lunges, step-ups
Quads – belt squats, leg press, heel-elevated goblets
Low Back – reverse hypers, back extensions, heavy good mornings
Core & Grip
Abs – weighted sit-ups, GHR sit-ups, hanging leg raises
Obliques – side planks, landmine twists, suitcase carries
Grip – fat bar holds, plate pinches, farmers walks
Example Plug-and-Play Sessions
Let’s say your main lift is a Safety Bar Good Morning (ME Lower):
Belt squat – 4x12
Hanging leg raises – 3x15
Nordic curl or hamstring curl – 4x10
Reverse hyper – 3x20
Or a Log Press (DE Upper):
JM Press – 4x8
One-arm row – 4x12
Band triceps pushdowns – 100 total reps
Sled push finisher – 5 rounds
Bonus Tip: Track Strength Progress in Accessories
Use one or two accessory lifts per block as repeatable indicators of progress.
Can you do more reps with 45kg DBs on incline?
Are your GHR sit-ups stronger or easier?
Is your triceps strength improving week to week?
Treat accessories like tools. The right tool at the right time changes everything.
SECTION 7: GPP, RESTORATION & EXTRA WORK
It’s not just about what you lift - it’s how well you move between lifts.
Conjugate is more than a strength system. At its best, it builds resilient, athletic, work-capable lifters who don’t gas out after one heavy squat. That’s where General Physical Preparedness (GPP), restoration work, and conditioning medleys come in.
These aren’t extras. They’re non-negotiable if you want to recover, grow, and move like an athlete.
GPP Can Be Your Warm-Up or Your Finisher
When you only train three days per week, you need to layer purpose into every session. GPP doesn’t need to be a 40-minute metcon. Think low-impact, high-reward:
Before lifting (warm-up style):
Sled drags (forward, backward, lateral) – 5–10 minutes
Kettlebell swings – 3x20
Medicine ball slams or tosses – 3x5
Box jumps or broad jumps – 3x3–5
Band pull-aparts or dislocates – 3x20
After lifting (finisher style):
3 rounds of sled pushes + ab circuit
10-minute EMOM of throws, carries, or swings
Weighted carry medley (farmer, suitcase, Zercher)
Mini hypertrophy circuit: biceps, delts, calves, abs
Sled Work: The Joint Saver
If you do nothing else, drag a sled.
Forward drags target quads and help rebuild knee integrity.
Backward drags strengthen VMO, build tendon tolerance, and are gold for post-squat recovery.
Sideways/lateral drags hit hip stabilisers and adductors - key for strongman and combat sports.
Optional Fourth Day: GPP + Mobility
This can be added in off-season or during hypertrophy phases, but remember: adding a fourth day defeats the minimalist purpose of a 3-day template.
If you do run a fourth day, keep it low-stress:
20–30 minutes sled work + tempo carries
Superset mobility (e.g., couch stretch, banded hip opener) with light core work
Breathing drills, light rowing or incline walking
Easy hypertrophy pump work (arms, calves, shoulders)
Force–Velocity Contrast
If you're a strongman, thrower, or powerlifter chasing bar speed, don’t sleep on contrast training.
Add jumps or med ball throws immediately after your DE sets:
Box jump or seated jump after DE squat sets
Med ball chest pass after speed bench triples
Broad jump after banded deadlifts
This leverages the post-activation potentiation (PAP) effect - train heavy or fast, then explode.
It teaches your nervous system to stay fast and reactive under fatigue, and it drives home the whole purpose of DE day: producing force quickly, not just lifting weights.
Summary: Move More, Hurt Less, Recover Better
Three-day training works because it’s focused and sustainable. GPP keeps it effective long-term.
You don’t need a CrossFit engine. You just need enough work capacity to train hard, recover fast, and be dangerous when it counts.
Get your heart rate up. Break a sweat. But stay submaximal.This is performance insurance.
SECTION 8: Strongman & Olympic Lifting Adaptations in a 3-Day Conjugate Split
Conjugate Doesn’t Mean Barbell-Only
One of the strengths of the Conjugate Method - especially in a reduced-frequency setup - is that it isn’t locked into barbell-only dogma. It’s a principle-based system. That means strongman athletes and Olympic lifters can adapt it to their sport without butchering the method.
This section gives you the tools to integrate event work, Olympic lifts, and explosive athletic development - all while staying true to Conjugate’s core.
Option 1: Strongman Adaptations
Strongman is sometimes a bit chaotic under control. The events are varied, the loading patterns unconventional, and the demands unpredictable. But Conjugate thrives under chaos - if you rotate intelligently and manage intensity.
1. Use Implements as Max Effort or DE Movements
Events can be your main lifts. In fact, they often should be.
ME Lower: Axle deadlift from deficit, 18-inch pull, frame deadlift, sandbag to shoulder
ME Upper: Log press, axle clean & press, keg press, circus dumbbell
DE Lower: Speed yoke runs, banded trap bar pulls, light sandbag EMOM
DE Upper: Log push press triples, axle speed press, med ball throw supersets
Use the same principles of rotation, force production, and intent - just apply them to your tools.
2. Insert Events on the Third Day
If your goal is off-season development, movement skill, and work capacity, use your third day as a full-body event and GPP session.
Sample Flow:
Day 1 – ME Lower (e.g., SSB GM or frame pull)
Day 2 – ME Upper (e.g., log press or axle incline)
Day 3 – Events + GPP
Third day structure:
Warm-up: jumps, swings, sled drag
Block 1: Carry variation (yoke, frame, sandbag)
Block 2: Load, throw, or static (stone to platform, keg press, sheaf toss)
Finisher: GPP circuit - sled push, band abs, hamstring work, breathing drills
Keep intensity moderate unless you're in a peak. Rotate events like you would ME lifts. The goal is always to build, not bury.
3. Combine DE + Event Work
If you only have three days, you might merge speed work and event work into a single focused session.
Example: DE Lower with trap bar speed pulls, then carry medley EMOMs or prowler sprints
Example: DE Upper with log push press, then med ball throws and keg conditioning
It doesn’t need to be a full events day - just enough to build capacity and reinforce skill.
Option 2: Olympic Lifting Adaptations
This is about using Olympic lifting principles where they enhance your main goal - power, speed, timing, and coordination.
Conjugate can absolutely accommodate snatches, cleans, jerks, and derivatives. Just do it smart.
1. Light Olympic Lifts as Primers
Slot in technique or power variants before lower body days.
Hang snatch triples
Power clean doubles
Muscle snatch + overhead squat complexes
These can act as neural primers without fatiguing you for ME or DE lifts. They also reinforce movement efficiency and speed under the bar.
2. Replace DE Lifts with Olympic Variants
Not every DE Lower day needs to be box squats or banded pulls. Swap in:
Clean pulls from blocks
Snatch-grip speed pulls
Trap bar jumps or high pulls
If you’re a strongman athlete using Olympic movements for carryover to bag toss, keg throws, or overhead work - keep the intent on violence and precision, not volume.
3. Contrast Jumps & Throws with Main Lifts
This one’s directly from your “Olympic Lifting for Strongman” piece:
After a DE squat: 3 sets of broad jumps
After speed pulls: 2 med ball rotational throws per side
After log push press: trap bar jumps or split stance cleans
These contrast methods hit the force–velocity curve hard and fast. They teach you to express power - not just build it.
Option 3: Full Olympic Lifting Day as Session Three
This setup is ideal for strongman athletes, hybrid lifters, and anyone who wants to build top-end explosiveness without burning out. Instead of combining DE and Olympic work, you give it its own space - treating it as a focused power and speed development day.
This structure works especially well in the off-season, early comp prep, or as a long-term athletic base builder.
Weekly Structure Example (Olympic-Heavy Split)
Day 1 – Max Effort Lower
Example: Safety Bar Good Morning to 1RM
Followed by posterior chain, core, and quad accessories
Day 2 – Max Effort Upper
Example: Incline Log Press or Axle Floor Press to 3RM
Followed by triceps, upper back, shoulders, grip
Day 3 – Olympic Day (Dynamic / Explosive Focus)
Speed and skill-based session using snatches, cleans, and jumps
GPP or throws as finishers
Breakdown of the Olympic Day Structure
Warm-Up & Potentiation (10–15 mins)
KB swings, med ball slams, broad jumps, band shoulder warm-up
Muscle snatch x3
Jump to box or vertical x3
Primary Movement – Explosive Lift (20–30 mins) Pick one Olympic lift or derivative as your main event. Focus on perfect reps, sharp bar speed, and technical intent.
Power clean or clean from blocks
Snatch from hang or high blocks
Clean pull (speed-focused, not grindy)
Push press or jerk from blocks (upper dominant option)
3–6 sets of 1–3 reps @ moderate loads (70–85%) or EMOM style Use bands or chains if needed to increase rate of force development.
Secondary Movement – Strength-Speed Builder
Trap bar jumps or barbell jump squats
Snatch-grip high pulls
Clean pulls from mid-shin
Overhead squats or OHS from pins (stability + control)
3–4 sets of 2–5 reps, moderate intensity, focused rest
Assistance Circuit – Athletic Builder (2–3 Rounds)
Sled drag (forward + backward)
Bulgarian split squats or walking lunges
Hanging leg raises or weighted side planks
Band triceps or fat grip holds
Keep transitions tight. This builds conditioning without trashing recovery.
Optional GPP Finisher (10–12 mins)
Med ball throws EMOM
Sled push + rope wave intervals
Rowing sprints
Turkish get-ups + overhead carries
Why This Works
✔️ You build power, not fatigue Olympic movements are done fresh, not after a max lower body session.
✔️ It respects recovery Three days means there’s always rest after heavy days. You can hit this hard without sacrificing joints or CNS health.
✔️ It improves carryover Trap bar jumps, clean pulls, and barbell power work have strong crossover into strongman throws, cleans, and dynamic effort strength.
✔️ It adds variety and intent This third day becomes a chance to train speed and expression - the missing link in many strength athletes' programming.
Bonus: Strongman Crossovers
If you’re a strongman athlete who doesn’t compete in Olympic lifting, you can still borrow this exact format with your own tools:
Power clean → light sandbag to shoulder
Snatch → one-motion keg toss
Push press/jerk → log or axle press triples
High pull → Husafell sandbag pull
Trap bar jumps → stone sim with loadable ball
Same principles. Same intent. Just swap the tools.
Three Days, Three Purposes
Day 1 – Build maximal lower-body strength
Day 2 – Push upper-body strain and triceps dominance
Day 3 – Express speed, clean up technique, build total athleticism
Your sport might not be Olympic lifting. But your power and longevity depend on explosive strength and fast recovery.
This version of the 3-day Conjugate template builds that - without compromise.
Big Picture: Conjugate Isn’t Just for Powerlifters
Conjugate isn’t a “powerlifting method.” It’s a high-output, system-based approach to maximal strength, speed, and resilience. That makes it perfect for strongmen, fighters, Highland Games athletes, and anyone who lifts odd objects, throws stuff, or needs to hit hard and move fast.
On a 3-day split, you just have to rotate smarter, combine purposefully, and prioritise recovery.
Use DE to build bar speed or event explosiveness
Use ME for max output or specific event peaking
Use that third day as a skill and GPP day, not a junk pile
Your body will thank you. So will your total.
SECTION 9: EXAMPLES OF FULL 3-DAY PROGRAMS
Choose the lane that matches your sport, schedule, and recovery
Below are four fully-built templates plus several mix-and-match frameworks. Treat them as blueprints. Swap movements to fit your equipment, but keep the intent, rotation rhythm, and loading rules intact.
A) General Powerlifting (Raw) – 4-Week Block
Goal: Increase total, rebuild work capacity, stay joint-friendly. Wave: Straight weight → bands → chains. Rotation rhythm: ME and DE alternate upper/lower each week.
Week | Day 1 | Day 2 | Day 3 |
1 | ME Lower – Low-box SSB squat to 3 RM Accessories: RDL 4×8, belt squat 3×12, GHR 3×10 | DE Upper – Speed bench 9×3 @ 50 % + 0 % band Close-grip board press 3×6, DB row 4×12, band face pull 100 reps | DE Lower – Speed pulls 10×1 @ 60 % Box jump 5×3, reverse hyper 3×15, sled drag 5×20 m |
2 | ME Upper – 2-board press to 1 RM JM press 4×8, seal row 4×10, lateral raise 3×20 | DE Lower – Speed squat 10×2 @ 55 % + mini bands Walking lunge 3×10e, abs circuit 3 rounds | DE Upper – Speed bench 9×3 @ 50 % + mini bands Incline DB press 3×12, lat pulldown 4×10, band tri push-downs 100 |
3 | ME Lower – Deficit deadlift to 1 RM Front squat 4×6, ham curl 3×12, suitcase carry 3×30 m | DE Upper – Speed bench 9×3 @ 55 % + chains Log strict press 4×5, chest-supported row 4×10 | DE Lower – Chain speed pulls 8×1 @ 65 % Broad jump 4×2, reverse hyper 3×15, sled backward 4×25 m |
4 | ME Upper – Log press or axle bench to 3 RM Dips 4×AMRAP, band pull-apart ladder 150 | DE Lower – Box squat 8×2 @ 60 % straight weight Bulgarian split squat 3×12e, plank 3×1 min | GPP / Active Deload – 30-min sled + mobility circuit, light accessories only |
Accessory rotation: swap one push, one pull, one posterior chain movement every 2–3 weeks. Indicator lifts: Low-box SSB squat, 2-board press, deficit deadlift. Retest in week 8.
B) Strongman Off-Season – 3-Day Power & Event Blend (2-Week Alternating Structure)
Goal: Build base strength, improve event skill, and raise your work capacity without peaking or overreaching. Framework: Rotate Max Effort Lower and Max Effort Upper weekly. Dynamic Effort shifts accordingly. Third day remains a rotating strongman event + GPP builder.
Week 1
Day 1 – ME Lower | Day 2 – DE Upper | Day 3 – Events + GPP |
Axle deadlift from blocks – work to a heavy double | Speed log push press 8×3 @ 60 % | Warm-up: Med-ball chest pass 3×5 + KB swings 3×15 |
SSB good morning 4×6 | Incline DB press 4×8 | Block 1: Yoke run – 20 m × 4 (build speed each set) |
Belt squat 3×15 | One-arm row 4×10e | Block 2: Atlas stone to 48″ platform – 5×2 |
Nordic curl 3×8 | Band triceps ladder – 100 total reps | Finisher: Backward sled drag 5×30 m + hanging leg raise 3×12 |
Week 2
Day 1 – ME Upper | Day 2 – DE Lower | Day 3 – Events + GPP |
Axle strict press or log press – work to a tough triple | Speed pulls (straight bar or axle) – 10×1 @ 65 % | Warm-up: Jump rope 3×1 min + med-ball slam 3×5 |
Close-grip floor press 4×6 | Banded box squat – 8×2 @ 60 % + light bands | Block 1: Sandbag carry and load – 3×4 reps to platform or sled |
Seal row or T-bar row 4×10 | Reverse hyper 3×15 | Block 2: Keg run – 3×30 m, moderate weight |
Band face pulls 3×20 + lateral raise 3×20 superset | Plank walkout 3×30 sec | Finisher: Sled sprint + plank circuit – 4 rounds |
Programming Notes:
Event Rotation: Change one major event every 2–3 weeks (e.g., swap yoke for sandbag, stones for keg loads). Focus on clean execution and smooth transitions. Don’t overload event day - 2 technical blocks + 1 finisher is plenty.
Accessory Strategy: Follow a 3-tier approach:
1 compound or barbell movement (4–6 reps)
1 medium-load pattern (8–12 reps)
1 small/machine/band isolation (15–25 reps or for time) Rotate every 2–3 weeks based on recovery and progress.
Wave Progression for Axle and Log:
Weeks 1–3: Straight weight
Weeks 4–6: Add light chains or bands to presses or pulls
Weeks 7–9: Reduce volume, increase intensity - finish with short heavy medleys and heavier singles on ME lifts
GPP Options for Final Day Finishers:
Hill sprints + push-ups (EMOM or rounds)
Sled push + kettlebell swings
Bear crawl + reverse lunge ladders
Sledgehammer hits + side planks
Or a 20–30 min steady sled pull or tire drag for aerobic development
Progression Markers:
Faster yoke runs and shorter turnarounds
More efficient loading technique
Grip or core fatigue kicking in later
Speed work getting snappier (use video to track bar velocity)
Why This Works:
This two-week rotating system balances heavy strength work, explosive output, and real-world event carryover without exceeding what most strongman athletes can recover from in an off-season phase. You’re still lifting heavy once per week, moving fast once per week, and getting dirt-under-the-nails practice with carries and loads - all while keeping time for mobility, skill work, and actual life.
💡 Pro Tip: If your event day is outdoors, load the finisher with conditioning tools you can reset quickly (e.g., sled + kettlebell). If you’re indoors and tight on space, opt for EMOMs or dumbbell/bodyweight finishers instead
C) MMA / Grappling Split – Total-Body Strength, Power, Durability
Priority: Keep CNS fresh for skill sessions, maintain maximal strength, develop power endurance.
Day | Block 1 (Strength) | Block 2 (Power) | Block 3 (GPP / Core) |
Monday | ME Trap-bar deadlift 5×3 @ RPE 8 | Trap-bar jumps 5×3 | Sled pull + push superset 6×30 m |
Wednesday | DE Log push press 8×3 @ 60 % | Med-ball rotational throw 4×4e | Weighted chin 3×8 + plank row 3×10e |
Friday | Full-body EMOM: Clean pull + front squat + push press (every min for 10) | Box jump 4×3 | Farmer carry ladder 5×40 m + band hip circuit |
Load is kept moderate to leave juice for sparring and drilling. Rotate power tools every 2 weeks. Sleds, carries, and trunk work aid resilience.
D) The 3-Tier Programming Structure
If you need something even simpler, lock onto this format for any template above.
Tier | Purpose | Examples |
Layer 1: Primary Lift | Max Effort or Dynamic Effort movement | 1RM SSB squat, speed bench triples, banded deadlift singles |
Layer 2: Accessory Trio | One big, one medium, one small to hit weak point | Belt squat 4×10 → RDL 3×8 → band leg curl 2×20 |
Layer 3: Conditioning / GPP | Short finisher or mini-workout | Sled drag intervals, prowler suicides, KB swing + plank circuit |
Clean, repeatable, and scales to travel or time-crunched weeks. Swap movement patterns every 2 weeks but keep category focus.
Mix-and-Match Frameworks
Below are condensed weekly grids you can drop into any sport-specific plan.
Template | Mon | Wed | Fri | Ideal For |
Alternating | ME L | DE U | DE L | Gen strength, intermediate PL |
ME U | DE L | DE U | ||
Prioritisation | ME L (fixed) | DE U | DE L or GPP | Lagging deadlift, single-event focus |
Hybrid Fighter / Strongman | DE L | ME L | Upper/Events/Oly+GPP | Skill-heavy athletes |
Powerlifting Peak | ME U | ME L | Combo DE (UB+LB) | Meet run-up, mock meets |
How to Progress
Anchor lifts: choose 3-4 per pattern. Re-test every 6–8 weeks.
Wave loading: straight → band → chain. Restart once bar speed falls below target.
Accessory swaps: change big accessory every 2–3 weeks; keep category constant.
GPP minutes: 15–30 total each session or a dedicated low-impact fourth day if recovery allows.
Deload: every 4-6 weeks, cut ME intensity to 85 %, halve DE volume, keep GPP light and aerobic.
Pick the template that matches your life, rotate it with intent, and never let any quality slide. Three focused days, applied Conjugate principles, and intelligent recovery can take you from busy to brutal - without wrecking your schedule or your joints.
SECTION 10: COMMON MISTAKES & FIXES
You don’t need more exercises. You need fewer mistakes.
This is where even smart lifters fall short - not because the Conjugate Method doesn’t work, but because they’re running a version that’s watered down, scrambled, or incomplete. If your 3-day split isn’t producing results, the problem is probably one of these five issues.
❌ Mistake #1: Trying to Cram Everything into One Day
The Issue: You’re trying to max out, hit every assistance lift, squeeze in events, do some sled drags, and finish with abs… all before your blood sugar crashes.
The Fix: Pick a primary focus for the day and build around it using the 3-Tier Structure:
Tier 1: Max Effort or Dynamic Effort
Tier 2: 2–4 targeted accessories
Tier 3: Optional GPP/conditioning finisher
Use intelligent rotation across the week - you don’t need to do everything, every day. Spread the work over three quality sessions, not one marathon junk show.
❌ Mistake #2: Skipping Max Effort or Doing “Half-Maxes”
The Issue: You’re afraid of strain - so instead of pushing a true max effort, you stop at 80–85%, call it “RPE 8,” and wonder why you’re not getting stronger.
The Fix: Max Effort doesn’t mean reckless, but it does mean maximal. You should be training to a genuine technical limit once per week - either upper or lower body. No sandbagging. No back-off sets until you’ve hit something heavy and hard.
If you’re under-recovered, use variations that reduce systemic fatigue:
Front squat instead of SSB
Floor press instead of full-range bench
Trap bar instead of straight bar
But don’t skip it entirely. Force = Mass × Acceleration. You’re chasing the “mass” part on ME day.
❌ Mistake #3: Neglecting GPP or Accessories
The Issue: You do your top set, maybe one more lift, and go home - missing the actual volume and movement diversity that drives Conjugate progress.
The Fix: Your accessories are not optional fuckery. They build muscle, fix weak points, and develop the engine to support real strength.
✅ Hit 2–4 assistance lifts per session
✅ Rotate them every 2–3 weeks (stay in category)
✅ Include:
Posterior chain (hamstrings, glutes, low back)
Triceps, lats, upper back
Core, grip, and shoulders
GPP work (sleds, swings, carries, medleys) keeps you athletic and healthy. Drop it in at the end of sessions or run a short fourth day if recovery allows.
❌ Mistake #4: Rotating Movements Too Fast or Too Slow
The Issue: Some lifters swap their ME or DE movement every single week without learning anything. Others stick with the same lift for 6+ weeks until it goes stale.
The Fix: Follow structured movement rotation:
Max Effort: Change every 1–3 weeks depending on performance and carryover. If you hit a PR or stall, switch it.
Dynamic Effort: Use 3-week waves (straight weight → bands → chains), then restart with a new lift or implement.
Accessories: Rotate every 2–3 weeks to avoid adaptation, but keep the category (e.g., swap belt squat for hack squat, not triceps pushdowns).
Get in, get strong, move on.
❌ Mistake #5: Not Tracking Bar Speed or Progress
The Issue: You’re going through the motions on speed work, and your only measure of success is whether the lift “felt good.”
The Fix: Track everything:
Bar speed (video + stopwatch is enough): DE sets should be fast - if they start grinding, drop the load or change the variation.
ME lifts: Keep a rotation log. Know what your last PR was on each lift and beat it when it comes back around.
Accessories: Progress reps, sets, or loading method over the 2–3 week window.
Like I always say this isn't chaos - it’s calculated rotation. Without data, you’re guessing.
SECTION 11: HOW TO PROGRESS OVER TIME
The Conjugate Method doesn’t mean chaos - it means structured variation. Your goal isn’t to randomly rotate lifts forever. It’s to cycle through focused blocks of training that develop a complete, brutally strong athlete.
Here’s how to layer long-term progression into your 3-day Conjugate split, whether you’re chasing maximal strength, size, speed, or meet prep.
1. Strength-Focused Progression: Rotate Your Max Effort Arsenal
If your primary goal is to get stronger, especially in the squat, bench, and deadlift (or strongman event lifts), then Max Effort rotation is king.
How to Do It:
Select 3–5 ME lifts per movement pattern (squat, pull, press).
Run one ME lift per week, then rotate to the next after a PR or 2–3 weeks.
Recycle the lift every 6–8 weeks and try to beat your previous number.
📌 Example ME rotations:
Squat: SSB box squat → front squat → cambered bar to pins
Pull: Axle deadlift → mat pulls → banded sumo
Press: Log strict press → board press → floor press
This approach builds a high ceiling - and the specificity comes closer to meet time.
2. Hypertrophy-Focused Progression: Lock in Longer Accessory Blocks
If your goal is size, structure is everything. Random accessory swaps kill progress.
How to Do It:
Keep your main ME/DE rotation going.
Select 3–4 accessories for each session based on lagging muscle groups.
Progress them linearly for 3–4 weeks: add load, reps, tempo, or difficulty.
Then rotate to a new movement in the same category.
📌 Example (Lower Accessory Block):
Weeks 1–4:
Belt squat 4×12
DB RDL 3×10
Nordic curls 3×6
Hanging leg raise 3×15
Weeks 5–8:
Hack squat 4×10
Barbell good morning 3×8
Seated leg curl 3×12
Ab wheel rollout 3×10
📎 Stay in the same muscle category, but change the stimulus.
3. Speed-Focused Progression: Manipulate Band/Chain Tension
Dynamic Effort work doesn’t progress through adding more bar weight - it evolves through force expression and bar speed.
How to Do It:
Use 3-week waves for each lift (straight weight → bands → chains).
Track bar speed or rep feel - if it slows, deload or switch variation.
Increase band/chain tension slightly with each wave (e.g. 15% → 25%).
📌 Example DE Deadlift Progression:
Week 1–3: Speed pulls with straight weight @ 70–85%
Week 4–6: Banded speed pulls (light bands, ~15–20% tension)
Week 7–9: Chain deadlifts (add 25–30% chain weight)
Use jumps or throws between sets for added force–velocity crossover if desired.
4. Competition Prep Progression: Peak With Intent
When preparing for a comp - whether strongman, powerlifting, or hybrid - your weekly setup and lift choices need to become more specific.
How to Do It:
Keep one ME lift per week, but use comp-specific variations (e.g., log press, axle deadlift, suit pulls, wrapped squats).
Adjust DE days to mimic comp timing, reps, or implements.
Reduce accessory volume slightly, maintain GPP for recovery.
Shift toward barbell lifts that directly simulate the comp environment.
📌 Meet Prep Weeks 1–6 Example (Strongman):
ME Lower: Axle deadlift from deficit → Suit pulls
ME Upper: Log strict → Log clean & press
DE Days: Stone-over-bar, sled drag EMOMs
Finishers: Farmer walks, short medleys, grip circuits
Then taper using your preferred peaking model (e.g., Circa-Max, taper block, reverse band).
5. Self-Directed 3–4 Week Mini Blocks (Optional for All Goals)
Want more autonomy without losing structure? Use focused mini-blocks - plug-and-play templates built around a specific ME lift, accessory emphasis, and GPP goal.
Each block includes:
1 main ME lift focus
1 or 2 accessory categories you want to bring up
1 GPP objective (aerobic base, sleds, low back, etc.)
📌 Example Mini Block (Block A):
ME Lower: Cambered bar box squat
Accessory Focus: Glutes + hamstrings
GPP Goal: Aerobic base with 20 min post-session sled walks
📌 Block B:
ME Upper: Log strict press
Accessory Focus: Triceps + lats
GPP Goal: Grip + medball throws for contrast work
Each 3–4 week block builds on the last. Keep notes. Set targets. Review every 6–8 weeks.
The Real Secret: Structure > Instinct
Conjugate isn’t a lucky dip of exercises - it’s a system. Whether you’re running ME Upper once every two weeks or chasing the log press world record, you need a progression plan.
📌 Ask yourself every block:
What’s the primary lift I’m building?
What’s the muscle group or technical flaw I’m fixing?
What GPP or capacity work am I maintaining?
Then rotate intelligently and train with intent. The best Conjugate lifters don’t need more exercises - they need better reasons for every single one they choose.
Changeable Life? This System Still Works.
Life doesn’t care about your spreadsheet. This model is built for coaches, shift workers, parents, neurodivergent lifters, and recovering athletes - anyone who needs some elasticity in their training week.
You can:
Swap days around without wrecking the system
Push a day if you’re sore or under-recovered
Add a fourth day if energy allows - GPP, events, or extra accessories
Remove a day when work, family, or illness gets in the way
The Conjugate Method doesn’t break when real life hits - it bends and keeps going.
Train like you respect your future self. Train like you’ve got something to prove. Train in a way you can sustain - and dominate.
This is the foundation for lifelong strength.
SECTION 12: FINAL THOUGHTS & RECOMMENDATIONS
If there’s one thing you take from this book, let it be this:
The Conjugate Method isn’t rigid - it’s a system built for adaptation.
Three days a week isn’t a compromise. It’s not “less than.” It’s a smart, powerful choice that prioritises recovery, intent, and long-term progress.
Why This Works
You’ve got Max Effort training to drive limit strength.
You’ve got Dynamic Effort work to maintain speed and precision.
You’ve got accessory structure and GPP to fill every weakness, build capacity, and keep you in the game for years.
That’s not minimalist. That’s focused.
Three days forces you to choose what matters. It teaches restraint. It builds consistency. And for lifters with full-time jobs, fatigue, kids, brain fog, inconsistent energy, or shifting life demands - it’s exactly what you need to keep growing without burning out.
Real Lifters. Real Results.
This isn’t theory.
I’ve used this exact approach with:
Powerlifters rebuilding from injury who needed fewer sessions but sharper programming
Strongmen preparing for 4–5 events per weekend who couldn’t afford to blow their load in the gym
Coaches and PTs with 50+ hour weeks, running full client loads but still chasing their next PR
Neurodivergent athletes who thrive with structure, variety, and a reliable rhythm - not six days of overstimulation
The 3-day structure gave them freedom. The Conjugate system gave them progress. Together, they gave them belief again.
Very Most Final of Words
There’s no badge for overtraining. No bonus points for doing more than you need.
But there is power in knowing what works, what matters, and what you can sustain.
Three days of smart Conjugate training will beat five days of wasted time spinning your wheels - every time.
Build your week. Rotate your lifts. Own your accessories. Recover hard. Compete well. And always, always train with purpose.
- JH TEAMJOSHHEZZA.com | @jh___eliteperformance
Commentaires