Powerlifting Workout:
Have you been thinking about competing in a powerlifting competition? This second phase of the conjugate system is a proven way to boost your strength. Let’s Start!
- Main Goal
- Increase Strength
- Workout Type
- Split
- Training Level
- Beginner
- Program Duration4 weeks
- Days Per Week
- 4
- Time Per Workout: 60-90 minutes
- Equipment Required
- Bands, Barbell, Bodyweight, Cables, Dumbbells
Target Gender: Male & Female
The first block was to get a baseline on where you stand weight-wise with those lifts and using lifts to build commonly weak muscle groups.
This second block will use similar movements, but we are dropping from 3 reps down to 2 rep maxes.
We still are not testing our free squat or regular deadlift. The exercises prescribed are builders for those movements. If you consistently hit PRs in these lifts, there will be nothing holding you back come meet or testing day.
With the bench press, we will be moving our grip out a thumb length from the smooth. This will still build the arms, put minimal stress on shoulders and build your competition grip bench press. This will help you prepare for a bigger bench going into the next block of training.
As you continue this process, realize conjugate training is a multi-year system that when utilized correctly will take you to a whole next level of competition.
Week 5
Day 1
| Exercise | Sets | Reps | Weight |
| 1. 10 inch Box Squat (Close Stance) | 1 | 2RM | Max |
| Drop 15% | 1 | 5-8 reps | – |
| Drop 15% | 1 | 8-12 reps | – |
| 2. Close Stance Goodmorning | 3 | 10 | – |
| 3a. Glute Ham Raise | 3 | 10 | Bodyweight |
| 3b. Lying Banded Leg Curl | 3 | 20 | – |
| 3c. Reverse Hyperextension | 3 | 20 | – |
| 3d. Wide Leg Sit Up | 3 | 15 | 25 |
Day 2
| Exercise | Sets | Reps | Weight |
| 1. 2 Board Bench Press | 1 | 2RM | Max |
| 2. Chin Extension | 5 | 5-8 reps | Heavy |
| 3a. Face pull | 3 | 20 | Mini Band |
| 3b. Underhand Pull Apart | 3 | 20 | Mini Band |
| 3c. Standing Band Fly | 3 | 20 | Mini Band |
| 3d. Standing Band Reverse Fly | 3 | 20 | Mini Band |
Day 3
| Exercise | Sets | Reps | Weight |
| 1. Squat | 8 | 2 | 80% Max |
| 2. Sumo Deadlift | 8 | 1 | 80% Max |
| 3a. T Bar Row | 3 | 15 | – |
| 3b. Pull Up | 3 | 10 | – |
| 3c. Reverse Hyperextension | 3 | 20 | – |
| 4. Sled Drag | – | 10 Mins | – |
Day 4
| Exercise | Sets | Reps | Weight |
| 1. Bench Press | 9 | 3 | 75% Max |
| 2a. Dumbbell Incline Bench Press | 3 | 15 | – |
| 2b. Inverted Row | 3 | 15 | – |
| 2c. Banded Face Pull | 3 | 20 | Mini Band |
| 3a. 1 Arm Band Pushdown | 3 | 20 | – |
| 3b. Dumbbell Hammer Curl | 3 | 15 | – |
| 3c. Side Plank | 3 | 1 Min | – |
Week 6
Day 1
| Exercise | Sets | Reps | Weight |
| 1. Goodmorning | 1 | 2RM | Max |
| Drop 15% | 1 | 5-8 reps | – |
| Drop 15% | 1 | 8-12 reps | – |
| 2a. Dead Stop Barbell Row | 4 | 10 | – |
| 2b. Reverse Hyperextension | 4 | 25 | – |
| 2c. Incline Dumbbell Shrug | 4 | 20 | – |
| 2d. Swiss Ball Plank | 4 | 1 Min | – |
Day 2
| Exercise | Sets | Reps | Weight |
| 1. 1 Board Bench Press | 1 | 2RM | Max |
| Drop 15% | 1 | 5-8 | – |
| Drop 15% | 1 | 8-12 | – |
| 2a. Bayles Extension | 3 | 12 | – |
| 2b. Dumbbell Rollback | 3 | 12 | – |
| 2c. Band Pushdown | 3 | 20 | – |
| 3a. Side Crunch | 3 | 20 | 10 |
| 3b. V Up | 3 | 10 | 10 |
Day 3
| Exercise | Sets | Reps | Weight |
| 1. Squat | – | Max | – |
| 2. Sumo Deadlift | 8 | 1 | 80% Max |
| 3a. Reverse Hyperextension | 4 | 20 | – |
| 3b. Seated Band Leg Curl | 4 | 20 | – |
| 3c. Standing Lat Row | 4 | 15 | – |
| 3d. Dumbbell Side Bend | 4 | 15 | – |
Day 4
| Exercise | Sets | Reps | Weight |
| 1. Bench Press (3 Diff Grips) | 9 | 3 | 80% Max |
| 2a. Dumbbell Floor Press | 3 | 15 | Fast |
| 2b. Tate Press | 3 | 15 | – |
| 2c. Lat Pull Down | 3 | 20 | – |
| 3a. Dumbbell Side Raise | 3 | 15 | – |
| 3b. Dumbbell Bent Over Side Raise | 3 | 15 | – |
| 3c. Dumbbell Upright Row | 3 | 1 Min | – |
Week 7
Day 1
| Exercise | Sets | Reps | Weight |
| 1. Pin Deadlift | – | Max | – |
| 2. 10 inch Box Squat (Close Stance) | 3 | 10 | – |
| 2a. V Bar Pull Down | 3 | 15 | – |
| 2b. Seated Lat Row | 3 | 15 | – |
| 2c. Face Pull | 3 | 15 | – |
| 3a. Med Ball Sit Up | 3 | 10 | – |
| 3b. Med Ball V Up | 3 | 10 | – |
| 3c. Med Ball Leg Raise | 3 | 10 | – |
Day 2
| Exercise | Sets | Reps | Weight |
| 1. Bench Press | 1 | 2RM | Max |
| 2. Floor Press | 5 | 5 | Heavy |
| 3a. Dumbbell Rollback | 3 | 20 | – |
| 3b. Dumbbell Fly | 3 | 20 | – |
| 3c. Dumbbell Bench Press | 3 | 20 | – |
| 4a. Push Up | 3 | 30 Sec | Mini Band |
| 4b. Band Pushdown | 3 | 30 Sec | Mini Band |
| 4c. Banded Hammer Curl | 3 | 30 Sec | Band |
Day 3
| Exercise | Sets | Reps | Weight |
| 1. Box Squat | 10 | 2 | 70% Max |
| 2. Deadlift (Standing on 2 Mats) | 10 | 1 | 70% Max |
| 3a. Romanian Deadlift | 5 | 12 | Heavy |
| 3b. Lying Band Leg Curl | 5 | 20 | – |
| 4a. Wide Leg Sit Up | 3 | 10 | 25 |
| 4b. Straight Leg Sit Up | 3 | 10 | 25 |
| 4c. Vogelpohl Sit-Up | 3 | 10 | Bodyweight |
Day 4
| Exercise | Sets | Reps | Weight |
| 1. Bench Press | 9 | 3 | 75% Max |
| 2. JM Press | 4 | 8 | Heavy |
| 3a. Dumbbell Incline Row | 4 | 10 | – |
| 3b. Dumbbell Incline Side Raise | 4 | 15 | – |
| 3c. Dumbbell Incline Serrano Press | 4 | 20 | – |
| 4. Band Pushdown | 2 | 50 | – |
Week 8
Day 1
| Exercise | Sets | Reps | Weight |
| 1. Front Squat | 1 | 2RM | Max |
| Drop 15% | 1 | 5-8 | – |
| Drop 15% | 1 | 8-12 | – |
| 2. Good Morning | 4 | 10 | Moderate |
| 3a. Lying Band Leg Curl | 4 | 20 | – |
| 3b. Standing Band Crunch | 4 | 20 | – |
| 3c. Standing Band Punch | 4 | 20 | – |
| 3d. Plank | 4 | 90 Sec | |
Day 2
| Exercise | Sets | Reps | Weight |
| 1. Floor Press | – | 2RM | Max |
| 2a. Barbell Tricep Ext on Floor | 5 | 8 | Heavy |
| 2b. Band Pushdown | 5 | 20 | – |
| 3a. Dumbbell Military Press | 3 | 12 | Heavy |
| 3b. Chin Up | 3 | 15 | – |
| 3c. Face Pull | 3 | 20 | Mini Band |
| 4a. Hanging Knee Raise | 3 | 15 | Bodyweight |
| 4b. V Up | 3 | 15 | Bodyweight |
Day 3
| Exercise | Sets | Reps | Weight |
| 1. Box Squat | 8 | 2 | 80% Max |
| 2. Deadlift (Standing on 1 Mat) | 8 | 1 | 80% Max |
| 3a. GHR | 3 | 10 | Bodyweight |
| 3b. Back Extension | 3 | 15 | Bodyweight |
| 4a. Standing Band Crunch | 3 | 15 | – |
| 4b. Standing Band Rotation | 3 | 15 | – |
| 4c. Standing Band Half Crunch | 3 | 15 | – |
Day 4
| Exercise | Sets | Reps | Weight |
| 1. Bench Press | 9 | 3 | 75% Max |
| 2a. Incline Bench Press | 4 | 5 | Heavy |
| 2b. Pull Up | 4 | 10 | – |
| 2c. Banded Face Pull | 4 | 20 | Mini Band |
| 3a. Barbell Front Raise | 3 | 10 | – |
| 3b. Barbell Upright Row | 3 | 10 | – |
| 3c. Barbell Snatch Grip Upright Row | 3 | 10 | – |
| 3d. Barbell Overhead Shrug | 3 | 10 | – |
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