Week 1 Conjugate Training

Week 1

Day 1
Speed Day (Lower-Body)

1. Speed Box/ Bench Squats- 9 sets of 3 reps (less than 0.8 seconds per rep, light weight)
2. Speed Deadlifts- 9 sets of 3 reps (less than 0.8 seconds per rep, light weight)
3. Dumbbell or Kettlebell Swings- 2 sets of 15 reps
4. Romanian Deadlifts- 3 sets of 10 reps


Day 2
Speed Day (Upper-Body)

1. Speed Bench Press- 9 sets of 3 reps (less than 0.8 seconds per rep, light weight)
2. Speed Shoulder Press- 9 sets of 3 reps (less than 0.8 seconds per rep, light weight)
3. Lateral Raises or Side Raises- 2 sets of 15 reps 
4. Seated Rows with Wide Attachment-  3 sets of 10 reps (alternate between grips)
5. Lat Pulldowns with Wide Attachment- 3 sets of 10 reps (alternate between grips)


Day 3
Heavy Day (Lower-Body)

1. Heavy Rack-Pulls from Second Rack Height- 7+sets of 1 rep (work up to a one-rep max, do not slam the bar, use the stiffest bar in the gym, do not do more than 1 rep)

2. Moderate Box or Bench Squats- 5 sets of 5 reps

3. Goblet Squats- 2 sets of 10

4. Good Mornings with light to moderate weight- 3 sets of 10



Day 4
Heavy Day (Upper-Body)

1. Heavy Floor Press- 7+ sets of 1 rep (work up to a one-rep max)
(Can be done from squat rack or Smith Machine)

2. Moderate Bench Press- 5 sets of 5 reps

3. Chest Flys- 3 sets of 10

4. Bent-Over Rows- 4 sets of 5 (alternate between underhand and overhand grips)