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Conjugate Method (Max/Dynamic Effort)
Rotating max-effort / dynamic-effort system
Length
3 weeks
Frequency
4 days/wk
Level
Advanced
Sessions
12
About this program
An advanced four-day system that trains two qualities at once: maximal strength and explosive speed. Two max-effort days (lower and upper) ramp to a heavy single on a movement that rotates every week to avoid accommodation; two dynamic-effort days train the competition lifts for bar speed (squat 10×2, bench 9×3) on a 50→60% wave. Heavy accessory work hits the posterior chain, triceps and upper back. Built for experienced lifters who can safely handle near-maximal singles. Rotate the max-effort movements and repeat the three-week wave.
What's inside
12 sessions, fully prescribed — sets, reps and the target load on every set
Auto-loaded into your block view — swipe to each session and log in one tap
e1RM tracking and RPE compliance across the whole block
Block structure
PhaseWeeksBlock
Intensification1 – 33-Week Rotation
Program schedule
D1SquatBox Squat
Box SquatMax-effort lower — ramp to a heavy single (1-3RM) on Box Squat. Rotate this movement every week.3 × 3 · 1 × 1RPE 8 · RPE 10
Romanian Deadlift4 × 8RPE 8
Back Extension4 × 12
Hanging Leg Raise4 × 12Bodyweight
D2Bench PressClose Grip Bench Press
Close Grip Bench PressMax-effort upper — ramp to a heavy single (1-3RM) on Close Grip Bench Press. Rotate this movement every week.3 × 3 · 1 × 1RPE 8 · RPE 10
Cable Tricep Extension5 × 10RPE 8
DB Row5 × 10RPE 8
Face Pull4 × 20RPE 6
D3SquatBox Squat · Speed Deadlift
Box SquatDynamic-effort squat — 10×2 @ 50% with maximum bar speed. Rest 45-60s between sets.10 × 2@ 50%
Speed DeadliftSpeed pulls — 6×1 @ 65%, explosive off the floor.6 × 1@ 65%
DB Rear Foot Elevated Split Squat3 × 10RPE 7
Glute Ham Raise4 × 10Bodyweight
Ab Wheel4 × 12Bodyweight
D4Bench PressTouch and Go Bench Press
Touch and Go Bench PressDynamic-effort bench — 9×3 @ 50% with maximum bar speed. Vary grip each set. Rest 45-60s.9 × 3@ 50%
Close Grip Bench Press4 × 6RPE 8
Lat Pulldown4 × 12RPE 8
DB Lateral Raise4 × 15RPE 6
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