Conjugate (Westside) Intro
Westside Barbell template: 2 max-effort + 2 dynamic-effort days. Rotate main lifts every 3 weeks.
Frequency: 4x / week · Duration: 12 weeks · Workout: ~75 min · Level: Advanced
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What the week adds up to
4 training days, 14 exercises across the week, 67 sets in total in the 1-15 rep range, resting about 90s between them.
Built around Speed Squat (10 sets), Speed Bench (9 sets) and Speed Deadlift (8 sets).
Goals: Strength
Equipment: Barbell, Full Gym
Weekly Schedule
Max Effort Lower — Posterior
- Box Squat or Deadlift Variation: 1 × 1RM, rest 5 min
- Romanian Deadlift: 4 × 6, rest 2 min
- Reverse Hyper: 4 × 15, rest 1 min
- Ab Wheel: 4 × 10, rest 1 min
Max Effort Upper — Push
4 exercises (Pro).
Dynamic Lower — Speed
3 exercises (Pro).
Dynamic Upper — Speed
3 exercises (Pro).
Progression Guidance
Rotate main lifts every 3 weeks to avoid accommodation.