Screenshots

Description

Few powerlifting programs have produced legendary strength gains like the Conjugate Method. One of the most popular strength programs in the word, the Conjugate Method was popularized for powerlifting by Louie Simmons of Westside Barbell.

This app is perfect for beginner to advanced athletes looking to perform the classic 16 Week Conjugate Method program with 4 training days per week.

The program is structured as follows:

Monday: Max Effort Lower

Exercises similar to the squat or deadlift up to a 1-3 rep max. Exercises include various forms of the box squat, rack pull, deficit deadlift, and goodmornings, performed at a 1-3 rep max. This movement is usually rotated each week.

Wednesday: Max Effort Upper

Exercises similar to the bench press, up to a 1-3 rep max. Exercises include various forms of the board press, floor press, close grip bench press and rack press, performed at a 1-3 rep max. This movement is usually rotated each week.

Friday: Speed Squat

Speed squat days use wide stance box squats in order to train siting back in the squat and fully recruiting the hamstrings, glutes and lower back. Box squats also build strength out of the hole and assure that squatting depth is reached. The weight is kept at around 50% (varied from 45% - 55% over 3 weeks). Lifters commonly use bands/chains for accommodating resistance on this day.

Sunday: Speed Bench

The Speed Bench days are done with a close grip touch-and-go style (no bounce). Like the speed squats, the weight is kept at 50% and can be varied over 3 weeks.

Please note: There are endless ways to run a conjugate periodization cycle. The exercise selections in this app are completely customizable. If you have specific needs you can base the program around the exercises you configure. This app is not connected to Westside Barbell or Louie Simmons and may deviate from information found elsewhere.

What’s New

Version 1.0.5

- Bug fixes and performance improvements

Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.

App Privacy

The developer, Charles Vanderhoff, has not provided details about its privacy practices and handling of data to Apple. For more information, see the developer’s privacy policy.

No Details Provided

The developer will be required to provide privacy details when they submit their next app update.

Information

Provider
Charles Vanderhoff
Size
18.6 MB
Compatibility

Requires iOS 9.0 or later. Compatible with iPhone, iPad and iPod touch.

Languages

English

Age Rating
4+
Copyright
Price
Free
In-App Purchases
  1. Conjugate Method Pro 129.000đ

Supports

  • Family Sharing

    Up to six family members will be able to use this app with Family Sharing enabled.

More By This Developer

You May Also Like