In this article I will lay out how you can structure a 12-week Conjugate Method powerlifting program as a raw lifter, or more specifically, how the Westside Barbell Method can be adapted for raw training. What this won’t address is how I would modify it based on an individual’s specific weaknesses in the squat, bench press, or deadlift—that’s a discussion for another time. In later articles, I’ll also dive deeper into how I’ve used the Conjugate Method, including insights from my limited but impactful conversations with Louie Simmons of Westside Barbell.
For now, let’s focus on how and why the Conjugate Method benefits the raw lifter and how you can implement it.
Why Conjugate?
Building strength isn’t just about piling more weight on the bar—it’s about training intelligently, addressing weaknesses, and developing multiple strength qualities at once. That’s what drew me to the Conjugate Method when I first started digging into it back in 2003. Unlike traditional linear periodization, which follows a predictable cycle of strength phases, Conjugate training continuously develops maximal strength, speed, and endurance by rotating exercises and adjusting training intensities. This constant variation not only prevents stagnation but also allows for ongoing strength gains without hitting plateaus.
This 12-week program is structured around the Max Effort (ME) Work, Dynamic Effort (DE) Work, and Repetition Effort (RE) Work, with General Physical Preparedness (GPP) Work to improve conditioning and recovery. It’s not exactly how I lay things out for myself or my clients, but it creates a strong foundation—and it’s the starting point for a bigger conversation about how to customize Conjugate training for raw lifters.
The Weekly Structure
| Day | Workout |
| Monday | Max Effort Squat/Deadlift |
| Tuesday | Max Effort Bench Press |
| Thursday | Dynamic Effort Squat/Deadlift |
| Friday | Dynamic Effort Bench Press |
The accessory work in this template is generalized—in a personalized plan, these movements would be selected based on an individual’s weak points in the squat, bench, and deadlift. GPP placement is also flexible. While it’s typically done on off days, it can be strategically placed to reduce the number of total training sessions per week while still maintaining conditioning and recovery benefits.
Who is This For?
This program provides a solid framework for raw lifters who want to continuously develop strength, power, and movement efficiency. It’s not just for competitive lifters—it’s for anyone looking to get stronger, get faster, move better, and break through the limitations in your current training.
In the weeks and months ahead, I’ll be covering how to modify this approach for individual needs, how I’ve personally used Conjugate in my training, and what I’ve learned from conversations with Louie Simmons and other experienced lifters. But for now, this guide will break down the structure, philosophy, and implementation of a Conjugate-based powerlifting program designed to make you stronger, more explosive, and better conditioned.
If you love the structure but want something more tailored to you, reach out—I’d be happy to help customize a plan based on your individual strengths, weaknesses, and goals.
Monday – Max Effort (ME) Lower (Squat/Deadlift)
Warm-Up & Pre-activation
Perform as a circuit for 2-3 rounds:
- Weighted Pull-Ups – 2-3 x 8-12 reps
- Step-Ups (Bodyweight or Light Load) – 2-3 x 12 reps per leg
- Box Jumps (Focus on Explosiveness) – 2-3 x 3-5 reps
- Trap Bar Deadlift (<50%) – 2-3 x 3-5 reps
Main Lift (Work up to a 1-3RM)
- Week 1 & 7: Cambered Bar Box Squat (Below Parallel)
- Week 2 & 8: 2” Deficit Deadlift
- Week 3 & 9: Safety Squat Bar (SSB) Squat w/ Chains (Below Parallel)
- Week 4 & 10: Axle Bar Zercher Squat
- Week 5 & 11: Barbell Wide Stance Box Squat (Above Parallel)
- Week 6 & 12: 4” Block Pulls
Backoff Sets: Reduce weight by 30% and perform AMRAP with 1-2 RIR.
Accessory Work
Intensity: 60-75% of 1RM, moderate weight with focus on full range of motion and controlled tempo.
Volume: 3-4 sets per exercise, 8-15 reps per set unless otherwise noted.
Rest Periods: 45-90 seconds for isolation movements, 60-120 seconds for compound assistance work.
Frequency: 2-4 RE exercises per session, depending on training volume and recovery capacity.
Variation: Exercises rotate between exercise options every week to prevent adaptation and stagnation.
- Leg Press/ Hack Squat (Pause at the Bottom) – 5 x 10
- SSB Split Leg Squat/ Glute Bridge Machine – 5 x 8-12
- Glute-Ham Raises (Controlled Eccentric)/ Seated Leg Curls – 5 x 10-12
- Side Planks/ Suitcase Hold – 3 x 60 sec
Mobility & Recovery (10+ min.)
- Massage Ball to Hamstrings & Glutes – 2-3 min per side
- Inversion Table (Decompression) – 3-5 min
Tuesday – Max Effort (ME) Upper (Bench Press)
Warm-Up & Pre-activation
Perform as a circuit for 2-3 rounds:
- Barbell Incline Press (<50%) – 2-3 x 5-10 reps
- Band Pull-Aparts – 2-3 x 15 reps
- Med Ball Chest Pass – 2-3 x 5 reps
- Decline Sit-Ups – 2-3 x 10 reps
Main Lift (Work up to a 1-3RM)
- Week 1 & 7: Barbell Close-Grip Bench Press
- Week 2 & 8: Barbell 2-Board Press
- Week 3 & 9: Axle Bench Press
- Week 4 & 10: Barbell Floor Press
- Week 5 & 11: Barbell Paused Bench Press
- Week 6 & 12: Reverse Band Bench Press
Backoff Sets: Reduce weight by 30% and perform AMRAP with 1-2 RIR.
Accessory Work
Intensity: 60-75% of 1RM, moderate weight with focus on full range of motion and controlled tempo.
Volume: 3-4 sets per exercise, 8-15 reps per set unless otherwise noted.
Rest Periods: 45-90 seconds for isolation movements, 60-120 seconds for compound assistance work.
Frequency: 2-4 RE exercises per session, depending on training volume and recovery capacity.
Variation: Exercises rotate between exercise options every week to prevent adaptation and stagnation.
- Football Bar/ Dumbbell Neutral Grip Bench Press – 3-5 x 8-12
- Barbell Standing Overhead Press/ Barbell 45 Degree Incline Bench Press – 3-5 x 8-12
- Cable Triceps Press Downs/ Barbell Behind the Back Dips – 4-5 x 15+
- Banded/ Cable Face Pulls – 5 x 12
- Banded/ Cable Rotator Cuff Work – 3-5 x 15+
- Single Arm Farmers Carry/ Single Arm KB Rack Carry – 3 x 50 Feet
- Banded/ Cable Crunch Downs – 5 x 10
Mobility & Recovery (10+ min.)
- Shoulder Traction (Band) – 2-3 min
- Massage Ball Roll Upper Back & Lats – 2-3 min
Thursday – Dynamic Effort (DE) Lower (Squat/Deadlift)
Warm-Up & Pre-activation
Perform as a circuit for 2-3 rounds:
- Chin-Ups – 2-3 x 5-10 reps
- Hip Banded Lateral Walks – 2-3 x 12 reps per side
- Suspended Leg Curls – 2-3 x 12 reps
- Box Jumps (Focus on Explosiveness) – 2-3 x 3-5 reps
Main Lifts
(Speed Squats (8-10 x 2 @ 50-60% + bands or chains)
(Speed Deadlifts (6-8 x 1 @ 60-75% + bands or chains)
- Week 1 & 7: Safety Squat Bar (SSB) (Parallel) & Barbell Deadlifts
- Week 2 & 8: Safety Squat Bar (SSB) (Below Parallel)
- Week 3 & 9: Safety Squat Bar (SSB) (Parallel) & Barbell Deadlifts
- Week 4 & 10: Safety Squat Bar (SSB) (Parallel) & Barbell Deadlifts
- Week 5 & 11: Safety Squat Bar (SSB) (Parallel) & Barbell Deadlifts
- Week 6 & 12: Safety Squat Bar (SSB) (Below Parallel)
Accessory Work
Intensity: 60-75% of 1RM, moderate weight with focus on full range of motion and controlled tempo.
Volume: 3-4 sets per exercise, 8-15 reps per set unless otherwise noted.
Rest Periods: 45-90 seconds for isolation movements, 60-120 seconds for compound assistance work.
Frequency: 2-4 RE exercises per session, depending on training volume and recovery capacity.
Variation: Exercises rotate between exercise options every week to prevent adaptation and stagnation.
- Narrow Stance Belt Squats/ Smith Machine Squats with Slant Board – 5 x 10-15
- Barbell Sumo RDL’s/ Barbell Split Leg RDL’s – 5 x 12
- Pendlay Row/ Bent-Over Row 3-4 x 8-12
- Lat Pulldowns/ Behind the Head Pulldowns – 3-4 x 8-12
- EZ Bar Strict Curl/ EZ Bar Cheat Curl – 3-4 x 8-12
- Hammer Curls/ EZ Bar Reverse Curls – 3-4 x 8-12
- Planks/ Power Planks – 3 x 60-90 sec
Mobility & Recovery (10+ min.)
- Quad Stretch – 2-3 min per side
- Hip Flexor Stretch – 2-3 min per side
- Massage Ball Roll Quads & Glutes – 2-3 min
Friday – Dynamic Effort (DE) Upper (Bench Press)
Warm-Up & Pre-activation
Perform as a circuit for 2-3 rounds:
- Dumbbell Shrugs – 2-3 x 12-15 Reps
- Banded Face Pulls – 2-3 x 15 reps
- Med Ball Chest Pass (Explosiveness) – 2-3 x 5 reps
Main Lift
(Speed Bench Press (8-10 x 2 @ 50-60% + bands or chains)
- Week 1 & 7: Barbell Wide-Grip Bench Press
- Week 2 & 8: Barbell 1-Board Press
- Week 3 & 9: Barbell 2-Board Press
- Week 4 & 10: Barbell Close Grip Bench Press
- Week 5 & 11: Cambered Bench Bar with 2 Board
- Week 6 & 12: Buffalo Bar
Accessory Work
Intensity: 60-75% of 1RM, moderate weight with focus on full range of motion and controlled tempo.
Volume: 3-4 sets per exercise, 8-15 reps per set unless otherwise noted.
Rest Periods: 45-90 seconds for isolation movements, 60-120 seconds for compound assistance work.
Frequency: 2-4 RE exercises per session, depending on training volume and recovery capacity.
Variation: Exercises rotate between exercise options every week to prevent adaptation and stagnation.
- Dumbbell Incline Press/ Cable Incline Fly – 3-4 x 8-12
- Dumbbell Seated Overhead Press/ Smith Machine 45 Degree Incline Press – 3-4 x 8-12
- Weighted Dips/ Barbell Decline Bench Press – 3-4 x 8-12
- Dumbbell Triceps Skull Crushers/ EZ Bar Overhead Triceps Extensions – 5 x 15+
- Dumbbell Benty-over Reverse Fly/ Dumbbell to the Back Raise – 3-4 x 8-12
- Dumbbell / Cable Side Lateral Raises – 3-4 x 8-12
- Hanging Leg/ Suspended Pikes – 5 x 20+
Mobility & Recovery (10+ min.)
- Pec & Shoulder Stretch – 2-3 min per side
- Shoulder Traction (Band) – 2-3 min
- Massage Ball Roll Upper Back & Lats – 2-3 min
General Physical Preparedness (GPP) Work
Objective: Improve conditioning, work capacity, muscular endurance, and recovery while maintaining low joint impact and avoiding excessive fatigue.
Frequency: 1-2x per week (Wednesday or Saturday) based on recovery and energy levels.
GPP Workout Options (Rotate Every 2-3 Weeks)
Option 1: Sled & Carry Work
- Prowler Pushes or Sled Drag (Light-Medium Load) – 4-6 x 25-50 feet
- Sled Drags (Backward & Forward) – 4-6 x 25-50 feet
- Farmers Carry (Moderate Load) – 4-6 x 25-50 feet
- Sandbag or Husafell Carry – 4-6 x 25-50 feet
Option 2: Strongman Conditioning
- Tire Flips – 3-5 x 5 reps
- Keg or Sandbag Load to Platform – 3-4 x 5 reps
- Sledgehammer Strikes (Alternating Sides) – 3 x 20 strikes
- Rope Pulls – 3 x 5 ascents/pulls
Option 3: Bodyweight & Band Circuit
- Weighted Step-Ups – 3-5 x 12 reps per leg
- Pull-Ups or Chin-Ups – 3-5 x AMRAP
- Push-Ups or Dips – 3-5 x AMRAP
- Banded Face Pulls – 3-5 x 15 reps
Option 4: Low-Impact Aerobic Work
- Ruck (30-60 min, 20-40 lbs)
- Assault Bike (Low-Moderate Effort, 15-20 min)
- Rowing Machine (Low-Moderate Effort, 15-20 min)
- Walk with Weighted Vest on Stairs or Hills (30-60 min, 20-40 lbs)
Additional Notes on GPP
✔ Intensity should remain moderate – avoid excessive fatigue that impacts ME or DE sessions.
✔ Keep volume low when closer to a meet – taper GPP work in the final 3-4 weeks.
✔ Can be performed on rest days for recovery or as an extra workout on Saturdays.
✔ Improve weak areas: Select grip-heavy work if grip is a weak point, core work for midsection stability, or sled work for lower body endurance.
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