Workout Routine

Free

Conjugate

by mike50

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A max effort upper day, max effort lower, dynamic effort upper, and dynamic effort lower.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Sunday Max Effort Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
75% 1RM
115 lbs
5
150 sec
5
75% 1RM
115 lbs
5
150 sec
6
75% 1RM
115 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

bench press

6 sets

Monday Max Effort Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
75% 1RM
115 lbs
5
150 sec
5
75% 1RM
115 lbs
5
150 sec
6
75% 1RM
115 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

squat

6 sets

Wednesday Dynamic Effort Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
45 sec
2
70% 1RM
105 lbs
3
45 sec
3
70% 1RM
105 lbs
3
45 sec
4
70% 1RM
105 lbs
3
45 sec
5
70% 1RM
105 lbs
3
45 sec
6
70% 1RM
105 lbs
3
45 sec
7
70% 1RM
105 lbs
3
45 sec
8
70% 1RM
105 lbs
3
45 sec
9
70% 1RM
105 lbs
3
45 sec

bench press

9×3

Thursday Dynamic Effort Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
45 sec
2
70% 1RM
105 lbs
2
45 sec
3
70% 1RM
105 lbs
2
45 sec
4
70% 1RM
105 lbs
2
45 sec
5
70% 1RM
105 lbs
2
45 sec
6
70% 1RM
105 lbs
2
45 sec
7
70% 1RM
105 lbs
2
45 sec
8
70% 1RM
105 lbs
2
45 sec
9
70% 1RM
105 lbs
2
45 sec

squat

9×2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
1
60 sec
2
75% 1RM
115 lbs
1
60 sec
3
75% 1RM
115 lbs
1
60 sec
4
75% 1RM
115 lbs
1
60 sec
5
75% 1RM
115 lbs
1
60 sec

deadlift

5×1

Sunday Max Effort Upper

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

close-grip bench press

6 sets

Monday Max Effort Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
75% 1RM
115 lbs
5
150 sec
5
75% 1RM
115 lbs
5
150 sec
6
75% 1RM
115 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

deadlift

6 sets

Wednesday Dynamic Effort Upper

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
45 sec
2
70% 1RM
105 lbs
3
45 sec
3
70% 1RM
105 lbs
3
45 sec
4
70% 1RM
105 lbs
3
45 sec
5
70% 1RM
105 lbs
3
45 sec
6
70% 1RM
105 lbs
3
45 sec
7
70% 1RM
105 lbs
3
45 sec
8
70% 1RM
105 lbs
3
45 sec
9
70% 1RM
105 lbs
3
45 sec

close-grip bench press

9×3

Thursday Dynamic Effort Lower

box squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
45 sec
2
70% 1RM
105 lbs
2
45 sec
3
70% 1RM
105 lbs
2
45 sec
4
70% 1RM
105 lbs
2
45 sec
5
70% 1RM
105 lbs
2
45 sec
6
70% 1RM
105 lbs
2
45 sec
7
70% 1RM
105 lbs
2
45 sec
8
70% 1RM
105 lbs
2
45 sec
9
70% 1RM
105 lbs
2
45 sec

box squat

9×2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
1
100 sec
2
75% 1RM
115 lbs
1
100 sec
3
75% 1RM
115 lbs
1
100 sec
4
75% 1RM
115 lbs
1
100 sec
5
75% 1RM
115 lbs
1
100 sec

deadlift

5×1

Sunday Max Effort Upper

floor press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

floor press

6 sets

Monday Max Effort Lower

box squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

box squat

6 sets

Wednesday Dynamic Effort Upper

floor press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
45 sec
2
70% 1RM
105 lbs
3
45 sec
3
70% 1RM
105 lbs
3
45 sec
4
70% 1RM
105 lbs
3
45 sec
5
70% 1RM
105 lbs
3
45 sec
6
70% 1RM
105 lbs
3
45 sec
7
70% 1RM
105 lbs
3
45 sec
8
70% 1RM
105 lbs
3
45 sec
9
70% 1RM
105 lbs
3
45 sec

floor press

9×3

Thursday Dynamic Effort Lower

box squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
45 sec
2
70% 1RM
105 lbs
2
45 sec
3
70% 1RM
105 lbs
2
45 sec
4
70% 1RM
105 lbs
2
45 sec
5
70% 1RM
105 lbs
2
45 sec
6
70% 1RM
105 lbs
2
45 sec
7
70% 1RM
105 lbs
2
45 sec
8
70% 1RM
105 lbs
2
45 sec
9
70% 1RM
105 lbs
2
45 sec

box squat

9×2

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
1
45 sec
2
70% 1RM
105 lbs
1
45 sec
3
70% 1RM
105 lbs
1
45 sec
4
70% 1RM
105 lbs
1
45 sec
5
70% 1RM
105 lbs
1
45 sec

sumo deadlift

5×1

Sunday Max Effort Upper

Pin press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Pin press

6 sets

Monday Max Effort Lower

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

rack deadlift

6 sets

Wednesday Dynamic Effort Upper

Pin press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
45 sec
2
70% 1RM
105 lbs
3
45 sec
3
70% 1RM
105 lbs
3
45 sec
4
70% 1RM
105 lbs
3
45 sec
5
70% 1RM
105 lbs
3
45 sec
6
70% 1RM
105 lbs
3
45 sec
7
70% 1RM
105 lbs
3
45 sec
8
70% 1RM
105 lbs
3
45 sec
9
70% 1RM
105 lbs
3
45 sec

Pin press

9×3

Thursday Dynamic Effort Lower

box squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
45 sec
2
70% 1RM
105 lbs
2
45 sec
3
70% 1RM
105 lbs
2
45 sec
4
70% 1RM
105 lbs
2
45 sec
5
70% 1RM
105 lbs
2
45 sec
6
70% 1RM
105 lbs
2
45 sec
7
70% 1RM
105 lbs
2
45 sec
8
70% 1RM
105 lbs
2
45 sec
9
70% 1RM
105 lbs
2
45 sec

box squat

9×2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
1
100 sec
2
70% 1RM
105 lbs
1
100 sec
3
70% 1RM
105 lbs
1
100 sec
4
70% 1RM
105 lbs
1
100 sec
5
70% 1RM
105 lbs
1
100 sec

deadlift

5×1

Sunday Max Effort Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

6 sets

Monday Max Effort Lower

Wide box squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
150 sec
2
95% 1RM
145 lbs
1
150 sec
3
100% 1RM
150 lbs
1
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Wide box squat

6 sets

Wednesday Dynamic Effort Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
45 sec
2
70% 1RM
105 lbs
3
45 sec
3
70% 1RM
105 lbs
3
45 sec
4
70% 1RM
105 lbs
3
45 sec
5
70% 1RM
105 lbs
3
45 sec
6
70% 1RM
105 lbs
3
45 sec
7
70% 1RM
105 lbs
3
45 sec
8
70% 1RM
105 lbs
3
45 sec
9
70% 1RM
105 lbs
3
45 sec

incline bench press

9×3

Thursday Dynamic Effort Lower

box squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
45 sec
2
70% 1RM
105 lbs
2
45 sec
3
70% 1RM
105 lbs
2
45 sec
4
70% 1RM
105 lbs
2
45 sec
5
70% 1RM
105 lbs
2
45 sec
6
70% 1RM
105 lbs
2
45 sec
7
70% 1RM
105 lbs
2
45 sec
8
70% 1RM
105 lbs
2
45 sec
9
70% 1RM
105 lbs
2
45 sec

box squat

9×2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
1
100 sec
2
75% 1RM
115 lbs
1
100 sec
3
75% 1RM
115 lbs
1
100 sec
4
75% 1RM
115 lbs
1
100 sec
5
75% 1RM
115 lbs
1
100 sec

deadlift

5×1