Westside Barbell Conjugate

The week splits into four sessions: max-effort lower, max-effort upper, dynamic-effort lower, dynamic-effort upper. Max-effort days work up to a heavy single, double, or triple on a rotating main lift variation — box squat one week, good morning the next, safety-bar squat the week after. Dynamic-effort days use submaximal weight moved as fast as possible for many low-rep sets.

Exercise rotation is the core principle. Louie Simmons found that advanced lifters accommodate to the same lift within two or three weeks. By swapping the main-lift variation every week (or every two weeks), the body never adapts to a single movement. Strength transfers to the competition lifts because the accessory variations train overlapping muscle groups at different joint angles.

Max-effort days progress by finding a new personal record on the rotated variation. Dynamic-effort days use percentages — bench typically 40-60% of max for sets of 3, squat around 50-60% for sets of 2. Speed reps build rate of force development; max singles build absolute strength. The conjugate claim is that both qualities improve at once because they train on separate days.

Accessory work fills the rest of each session. Lower days emphasize posterior chain — reverse hypers, glute-ham raises, heavy abs. Upper days emphasize triceps and lats — board presses, JM presses, dumbbell rows, face pulls. Accessories drive the 80% of strength work that the main lifts cannot.

• Box Squat
• Good Morning→
• Floor Press→
• Board Press→
• Speed Squat→
• Speed Bench→

1. Day 01

   Day 1 — Max Effort Lower

   Safety Bar Squat — work up to 1RM · Romanian Deadlift 3×8 · Glute-Ham Raise 4×10 · Reverse Hyper 3×15 · Abs

2. Day 02

   Day 2 — Max Effort Upper

   Floor Press — work up to 1RM · Dumbbell Bench 4×10 · T-Bar Row 4×8 · Lateral Raise 4×15 · Triceps

3. Day 03

   Day 3 — Dynamic Lower

   Box Squat 12×2 @ 55% with bands · Speed Deadlift 6×1 @ 60% · Good Morning 3×8 · Abs

4. Day 04

   Day 4 — Dynamic Upper

   Speed Bench 9×3 @ 50% with chains · Close-Grip Bench 4×6 · Pulldown 4×10 · Rear Delt 4×15 · Triceps

• Conjugate is an advanced system. It assumes you already have technical proficiency on the competition lifts and a base of strength to build on. Running conjugate as a true beginner means constantly rotating variations you cannot perform well — which practices compensation, not strength.
• The exercise rotation requires access to specialty bars, chains, bands, and reverse hyper equipment. A globo-gym with only a barbell and no safety squat bar, cambered bar, or bands cannot run conjugate as written. Without the rotation tools, the method devolves into a generic heavy/light/speed split.
• Dynamic-effort work only builds strength if the bar is actually moved explosively. Moving 50% of max at 50% speed defeats the purpose — the speed is the stimulus. Most lifters underestimate how aggressive speed reps need to feel. Use bands or chains to force the intent.