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6 Week Conjugate Programming

This document outlines a 16 week training program that focuses on main and modified main exercises for the lower body and upper body each week. The main exercises include deadlifts, squats, bench press and close grip bench press performed for singles, doubles or higher rep sets around 80-95% of 1RM. Modified main exercises and daily undulating variations are also included to support the main lifts.

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Raj'Jon Marquis Gray
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215 views7 pages

6 Week Conjugate Programming

This document outlines a 16 week training program that focuses on main and modified main exercises for the lower body and upper body each week. The main exercises include deadlifts, squats, bench press and close grip bench press performed for singles, doubles or higher rep sets around 80-95% of 1RM. Modified main exercises and daily undulating variations are also included to support the main lifts.

Uploaded by

Raj'Jon Marquis Gray
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Main Exercise Schedule

Week 1

ME Lower:

Stiff Leg Deadlifts – work up to a top set of 5

ME Upper:

Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep

Modified ME Lower:

Box Squats – work up to top set double around 90%

DE Upper:

Speed Bench vs – 10 x 3 @60%

Week 2

ME Lower:

Deadlifts – work up to a triple around 85-90%

ME Upper:

Volume Bench Press – 75-80% 5 x 5, pause last rep only

Modified ME Lower:

Box Squats – work up to a beltless double

DE Upper:

Speed Bench – 10 x 3 @65%

Week 3

ME Lower:

Deficit Deadlift – work up to a top set of 5 reps around 80-85%

ME Upper:

Close Grip Bench Press – 5 x 5 @ 80% all reps paused

Modified ME Lower:
Beltless Pause Squat – work up to a single around 90-95%.

DE Upper:

Speed Bench – 8 x 3 @70%

Week 4

ME Lower:

Mat Deadlifts – work up to a top set of 3 reps

ME Upper:

Close Grip Bench – work up to a top set double around 90%, paused reps

Modified ME Lower:

Front Squat – work up to a top set of 3 reps

DE Upper:

Speed Bench – 12 x 3 @60%

Week 5

ME Lower:

Competition Squats – work up to a top set single paused

ME Upper:

Close Grip Bench– work up to 85% 6 x 3

DE Lower:

Box Squat– 65% 10 x 2

DE Upper:

Volume Bench – 6 x 5 reps @75% touch and go

Week 6

ME Lower:

Stiff Leg Deadlifts – work up to a top set of 5


ME Upper:

Competition Paused Bench – work up to a max effort single

DE Lower:

Box Squat – 75% 6 x 2

DE Upper:

Speed Bench vs – 60% 10 x 3

Week 7

ME Lower:

2” Mat Deadlifts – work up to a max effort single

ME Upper:

Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep

Modified ME Lower:

Front Squats – work up to top set double around 90%

DE Upper:

Speed Bench – 10 x 3 @65%

Week 8

ME Lower:

Deadlifts – work up to a triple

ME Upper:

Volume Bench Press – 75-80% 5 x 5, pause last rep only

Modified ME Lower:

Box Squats – work up to a top set single

DE Upper:

Speed Bench – 12 x 3 @60%


Week 9

ME Lower:

Deficit Deadlifts – work up to a top set of 3 reps

ME Upper:

Competition Bench Press – work up to a top set of 3 reps

DE Lower:

Box Squats – 10 x 2 @ 75%

DE Upper:

Speed Bench vs minibands – 10 x 3 @ 50% + minibands

Week 10

ME Lower:

Speed Deadlifts – work up to 75% + minibands 6 x 1

ME Upper:

Bench Press – work up to a top set double, paused.

DE Lower:

Box Squats – 10 x 2 @ 80%

DE Upper:

Speed Bench vs minibands – 8 x 3 @55% + minibands

Week 11

ME Lower:

Pause Squats – work up to a to a max single

ME Upper:

Bench Press vs minibands – work up to a top set single, paused


DE Lower:

Box Squats – 10 x 2 @ 80%

DE Upper:

Speed Bench vs minibands – 10 x 3 @55% + minibands

Week 12

ME Lower:

Competition Deadlift – work up to a top set single, should be a PR

ME Upper:

Competition Bench – work up to a top set of 3 reps, all reps paused

DE Lower:

Box Squats – 70% bar weight 12 x 3

DE Upper:

Speed Bench vs minibands – 10 x 3 @60% + minibands

Week 13

ME Lower:

Stiff Leg Deadlifts – work up to a top set of 5

ME Upper:

Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep

Modified ME Lower:

Box Squats – work up to top set double around 90%

DE Upper:

Speed Bench vs – 10 x 3 @60%

Week 14

ME Lower:
Deadlifts – work up to a triple around 85-90%

ME Upper:

Volume Bench Press – 75-80% 5 x 5, pause last rep only

Modified ME Lower:

Box Squats – work up to a beltless double

DE Upper:

Speed Bench – 10 x 3 @65%

Week 15

ME Lower:

Deficit Deadlift – work up to a top set of 5 reps around 80-85%

ME Upper:

Close Grip Bench Press – 5 x 5 @ 80% all reps paused

Modified ME Lower:

Beltless Pause Squat – work up to a single around 90-95%.

DE Upper:

Speed Bench – 8 x 3 @70%

Week 16

ME Lower:

2” Mat Deadlifts – work up to a max effort single

ME Upper:

Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep

Modified ME Lower:

Front Squats – work up to top set double around 90%

DE Upper:
Speed Bench – 10 x 3 @65%

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