Conjugate (Westside) Intro
Westside Barbell template: 2 max-effort + 2 dynamic-effort days. Rotate main lifts every 3 weeks.
4 days a week · 12 weeks · Advanced · day 1 free, the rest with Pro
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).
Run day 1 with no account