Conjugate Method

Combines max effort days, dynamic effort days, and accessory work to improve all aspects of strength.


  • Max Effort Days: Rotate exercises every 2-3 weeks to avoid plateaus (e.g., box squats, board presses).
  • Dynamic Effort Days: Use bands or chains to increase resistance at the top of the lift.
  • Accessory Work: Tailor to individual weaknesses, focusing on the posterior chain, core, and stabilizing muscles.

Weekly Schedule:

  • Max Effort Lower Body:
    • Main Lift (e.g., Box Squat): Work up to a 1-3RM
    • Accessory: Good Mornings (3 sets x 8 reps), Leg Curls (3 sets x 10 reps)
  • Max Effort Upper Body:
    • Main Lift (e.g., Board Bench Press): Work up to a 1-3RM
    • Accessory: Dumbbell Shoulder Press (3 sets x 8 reps), Tricep Dips (3 sets x max reps)
  • Dynamic Effort Lower Body:
    • Squat with bands: 8×2 @ 50-60%
    • Accessory: Lunges (3 sets x 10 reps each leg), Hanging Leg Raises (3 sets x 15 reps)
  • Dynamic Effort Upper Body:
    • Bench Press with bands: 8×3 @ 50-60%