6-Week Westside-Barbell Conjugate Method

Week	Monday: Max Effort Squat/Deadlift	Wednesday: Max Effort Bench	Friday: Dynamic Effort Squat/Deadlift	Saturday: Dynamic Effort Bench
1	1) Close-Stance Below Parallel Box Squat. Work up to a 1RM	1) 2-Board Bench Press. Work up to a 1RM	1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 75% 1RM	1) Close Grip Bench Press: 9 x 3 @ 50% 1RM
2	1) Rack Pull from Pin 1. Work up to a 1RM	1) Close-Grip Bench Press. Work up to a 1RM	1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 80% 1RM	1) Close Grip Bench Press: 9 x 3 @ 50% 1RM
3	1) Wide Stance Above Parallel Box Squat. Work up to a 1RM	1) Floor Press. Work up to a 1RM	1) Wide Stance Below Parallel Box Squat:10 x 2 @ 85% 1RM	1) Close Grip Bench Press: 9 x 3 @ 50% 1RM
1	1) Good Morning Variation. Work up to a 3RM	1) DBell Bench Press. Work up to a 3RM	1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 75% 1RM	1) Floor Press: 9 x 3 @ 50% 1RM
2	1) Sumo Deficit Pull from a 2” Mat. Work up to a 1RM	1) 1-Board Bench Press. Work up to a 1RM	1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 80% 1RM	1) Floor Press: 9 x 3 @ 50% 1RM
3	1) Zercher Squat. Work up to a 1RM	1) Rack Press. Work up to a 1RM	1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 85% 1RM	1) Floor Press: 9 x 3 @ 50% 1RM

Sample Accessory Work Movements

Squat/Deadlift Days	Bench Press Days
All Good Morning Variations	DBell Press Variations(incline/flat/standing)
45 Degree Back Extension/Reverse Hyperextension	Pushup Variations (close grip, clap pushups)
Cable Pull Through Variations	Tricep Specific Movements (extensions/press downs)
Glute Ham Raise/Hamstring Curl Variations	All Rowing Movements (cable/d-bell/barbell)
Sled/Prowler Pulling/Pushing	Lat Specific Movements (lat pull down/chins)
Lat Specific Movements (lat pull down/chins)	Shoulder Specific Movements (rear delt/front/side raises)