The conjugate program is my take on a beginner friendly conjugate program that is inspired by Westside Barbell, but modified to fit natural lifters. The main focuses are to increase your squat and deadlift. Combining the max effort method, dynamic effort method, repetition effort method and conditioning, you'll get both strong, big and in shape. The program is made so that beginners can get their feet wet with conjugate programming which are usually a bit of a mouthful. 4 DAYS A WEEK Full week of training: Day 1: Max effort and repetition effort bench and upper body Day 2: Dynamic effort squat, lower body and conditioning Day 3: Dynamic effort bench, upper body and conditioning Jefferson Curl, Squat, Jefferson Curl Flexibility/Conditioning & Legs Day 4: Max effort and repetition effort squat and lower body What you get: A 7 pages PDF file explaining the program 4 days a week program Example of how you could structure the max effort, dynamic effort and repetition effort lifts, that I highly advice you follow Links to exercises and modifications of them to choose from *You will receive an email upon purchase*
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