Original starter · 8 weeks
Conjugate Strength Waves
Rotate max-effort variations every three weeks and wave dynamic-effort speed work, the concurrent way to train every quality.
8weeks
4days a week
32sessions
571working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 79 | 31 | −61% |
|---|
| Total reps | 536 | 285 | −47% |
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| Reps per set | 6.8 | 9.2 | +36% |
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| Average RPE | 7.7 | 6.1 | −20% |
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Week 1
DAY 1 - MON - MAX EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Safety Bar Squat · Work up to a top single | 1 × 1 | RPE 9 | 04:00 |
|---|
| Safety Bar Squat · Back-off sets, percent of top single | 3 × 3 | 85% | 02:30 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 7.5 | 02:00 |
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| Back Extension | 3 × 12 | RPE 7.5 | 01:15 |
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| Ab Wheel Rollout | 3 × 10 | RPE 7.5 | 01:00 |
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DAY 2 - TUE - MAX EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Floor Press · Work up to a top single | 1 × 1 | RPE 9 | 04:00 |
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| Close-Grip Bench Press | 4 × 6 | 75% | 02:30 |
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| Pendlay Row | 4 × 8 | RPE 7.5 | 02:00 |
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| Skull Crusher | 3 × 12 | RPE 7.5 | 01:00 |
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| Face Pull | 3 × 15 | RPE 7.5 | 01:00 |
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DAY 3 - THU - DYNAMIC EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat · Speed sets, add bands | 10 × 2 | 50% | 01:00 |
|---|
| Deadlift · Speed pulls | 8 × 1 | 60% | 01:00 |
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| Good Morning | 3 × 8 | RPE 7 | 02:00 |
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| Leg Curl | 3 × 12 | RPE 7.5 | 01:00 |
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| Hanging Leg Raise | 3 × 10 | RPE 7.5 | 01:00 |
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DAY 4 - FRI - DYNAMIC EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Speed Bench Press · Three grips, add bands | 9 × 3 | 50% | 01:00 |
|---|
| Dumbbell Bench Press | 4 × 10 | RPE 7.5 | 01:30 |
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| Weighted Pull-Up | 4 × 6 | RPE 7.5 | 02:00 |
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| Lateral Raise | 3 × 15 | RPE 7.5 | 01:00 |
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| Hammer Curl | 3 × 12 | RPE 7.5 | 01:00 |
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Week 2
DAY 1 - MON - MAX EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Safety Bar Squat · Work up to a top single | 1 × 1 | RPE 9.5 | 04:00 |
|---|
| Safety Bar Squat · Back-off sets, percent of top single | 3 × 3 | 87.5% | 02:30 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 02:00 |
|---|
| Back Extension | 3 × 15 | RPE 8 | 01:15 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 2 - TUE - MAX EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Floor Press · Work up to a top single | 1 × 1 | RPE 9.5 | 04:00 |
|---|
| Close-Grip Bench Press | 4 × 6 | 77.5% | 02:30 |
|---|
| Pendlay Row | 4 × 8 | RPE 8 | 02:00 |
|---|
| Skull Crusher | 4 × 10 | RPE 8 | 01:00 |
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| Face Pull | 3 × 20 | RPE 8 | 01:00 |
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DAY 3 - THU - DYNAMIC EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat · Speed sets, add bands | 10 × 2 | 55% | 01:00 |
|---|
| Deadlift · Speed pulls | 8 × 1 | 65% | 01:00 |
|---|
| Good Morning | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Leg Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 01:00 |
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DAY 4 - FRI - DYNAMIC EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Speed Bench Press · Three grips, add bands | 9 × 3 | 55% | 01:00 |
|---|
| Dumbbell Bench Press | 4 × 10 | RPE 8 | 01:30 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 8 | 02:00 |
|---|
| Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 8 | 01:00 |
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Week 3
DAY 1 - MON - MAX EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Safety Bar Squat · Work up to a top single | 1 × 1 | RPE 10 | 04:00 |
|---|
| Safety Bar Squat · Back-off sets, percent of top single | 2 × 3 | 90% | 02:30 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Back Extension | 4 × 12 | RPE 8 | 01:15 |
|---|
| Ab Wheel Rollout | 4 × 10 | RPE 8 | 01:00 |
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DAY 2 - TUE - MAX EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Floor Press · Work up to a top single | 1 × 1 | RPE 10 | 04:00 |
|---|
| Close-Grip Bench Press | 4 × 5 | 80% | 02:30 |
|---|
| Pendlay Row | 5 × 6 | RPE 8.5 | 02:00 |
|---|
| Skull Crusher | 4 × 10 | RPE 8.5 | 01:00 |
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| Face Pull | 4 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - DYNAMIC EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat · Speed sets, add bands | 10 × 2 | 60% | 01:00 |
|---|
| Deadlift · Speed pulls | 8 × 1 | 70% | 01:00 |
|---|
| Good Morning | 4 × 6 | RPE 8 | 02:00 |
|---|
| Leg Curl | 4 × 12 | RPE 8 | 01:00 |
|---|
| Hanging Leg Raise | 4 × 10 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - DYNAMIC EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Speed Bench Press · Three grips, add bands | 9 × 3 | 60% | 01:00 |
|---|
| Dumbbell Bench Press | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Weighted Pull-Up | 5 × 5 | RPE 8.5 | 02:00 |
|---|
| Lateral Raise | 4 × 15 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 4 × 10 | RPE 8 | 01:00 |
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Week 4
DAY 1 - MON - MAX EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deficit Deadlift · Work up to a top single | 1 × 1 | RPE 9 | 04:00 |
|---|
| Deficit Deadlift · Back-off sets, percent of top single | 3 × 3 | 85% | 02:30 |
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| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7.5 | 01:30 |
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| Back Extension | 3 × 10 | RPE 8 | 01:15 |
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| Pallof Press · Repetitions per side | 3 × 10 | RPE 7.5 | 01:00 |
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DAY 2 - TUE - MAX EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Board Press · Two boards, work up to a top single | 1 × 1 | RPE 9 | 04:00 |
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| Incline Bench Press | 4 × 6 | RPE 7.5 | 02:30 |
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| Barbell Row | 4 × 8 | RPE 7.5 | 02:00 |
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| Triceps Pushdown | 3 × 15 | RPE 7.5 | 01:00 |
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| Band Pull-Apart | 3 × 20 | RPE 7 | 00:45 |
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DAY 3 - THU - DYNAMIC EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat · Speed sets, add bands | 12 × 2 | 50% | 01:00 |
|---|
| Deadlift · Speed pulls | 8 × 1 | 62.5% | 01:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
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| Nordic Hamstring Curl | 3 × 5 | RPE 7.5 | 01:30 |
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| Hanging Leg Raise | 3 × 12 | RPE 7.5 | 01:00 |
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DAY 4 - FRI - DYNAMIC EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Speed Bench Press · Three grips, add bands | 9 × 3 | 52.5% | 01:00 |
|---|
| Dip | 4 × 10 | RPE 7.5 | 01:30 |
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| Chest-Supported Dumbbell Row | 4 × 10 | RPE 7.5 | 01:30 |
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| Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Barbell Curl | 3 × 10 | RPE 7.5 | 01:00 |
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Week 5
DAY 1 - MON - MAX EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deficit Deadlift · Work up to a top single | 1 × 1 | RPE 9.5 | 04:00 |
|---|
| Deficit Deadlift · Back-off sets, percent of top single | 3 × 3 | 87.5% | 02:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Back Extension | 3 × 12 | RPE 8 | 01:15 |
|---|
| Pallof Press · Repetitions per side | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 2 - TUE - MAX EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Board Press · Two boards, work up to a top single | 1 × 1 | RPE 9.5 | 04:00 |
|---|
| Incline Bench Press | 4 × 6 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 02:00 |
|---|
| Triceps Pushdown | 4 × 12 | RPE 8 | 01:00 |
|---|
| Band Pull-Apart | 3 × 25 | RPE 7.5 | 00:45 |
|---|
DAY 3 - THU - DYNAMIC EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat · Speed sets, add bands | 12 × 2 | 55% | 01:00 |
|---|
| Deadlift · Speed pulls | 8 × 1 | 67.5% | 01:00 |
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| Romanian Deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Nordic Hamstring Curl | 3 × 6 | RPE 8 | 01:30 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - DYNAMIC EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Speed Bench Press · Three grips, add bands | 9 × 3 | 57.5% | 01:00 |
|---|
| Dip | 4 × 10 | RPE 8 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 8 | 01:30 |
|---|
| Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Barbell Curl | 3 × 10 | RPE 8 | 01:00 |
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Week 6
DAY 1 - MON - MAX EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deficit Deadlift · Work up to a top single | 1 × 1 | RPE 10 | 04:00 |
|---|
| Deficit Deadlift · Back-off sets, percent of top single | 2 × 3 | 90% | 02:30 |
|---|
| Bulgarian Split Squat · Repetitions per side | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Back Extension | 4 × 10 | RPE 8.5 | 01:15 |
|---|
| Pallof Press · Repetitions per side | 4 × 10 | RPE 8 | 01:00 |
|---|
DAY 2 - TUE - MAX EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Board Press · Two boards, work up to a top single | 1 × 1 | RPE 10 | 04:00 |
|---|
| Incline Bench Press | 4 × 5 | RPE 8.5 | 02:30 |
|---|
| Barbell Row | 5 × 6 | RPE 8.5 | 02:00 |
|---|
| Triceps Pushdown | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Band Pull-Apart | 4 × 20 | RPE 8 | 00:45 |
|---|
DAY 3 - THU - DYNAMIC EFFORT LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box Squat · Speed sets, add bands | 10 × 2 | 60% | 01:00 |
|---|
| Deadlift · Speed pulls | 6 × 1 | 72.5% | 01:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8 | 02:00 |
|---|
| Nordic Hamstring Curl | 4 × 5 | RPE 8 | 01:30 |
|---|
| Hanging Leg Raise | 4 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - DYNAMIC EFFORT UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Speed Bench Press · Three grips, add bands | 8 × 3 | 62.5% | 01:00 |
|---|
| Dip | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 5 × 8 | RPE 8.5 | 01:30 |
|---|
| Lateral Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
| Barbell Curl | 4 × 10 | RPE 8 | 01:00 |
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Week 7
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Week eight: work up to a max single | 3 × 3 | 70% | 04:00 |
|---|
| Box Squat · Speed sets, no bands | 6 × 2 | 50% | 01:00 |
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| Back Extension | 2 × 10 | RPE 6 | 01:15 |
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| Plank · Seconds per hold | 2 × 40 | RPE 6 | 01:00 |
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DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Week eight: work up to a max single | 3 × 3 | 70% | 04:00 |
|---|
| Barbell Row | 3 × 8 | RPE 6.5 | 01:30 |
|---|
| Triceps Pushdown | 2 × 15 | RPE 6 | 01:00 |
|---|
| Face Pull | 2 × 15 | RPE 6 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Week eight: work up to a max single | 3 × 3 | 70% | 04:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
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| Goblet Squat | 2 × 10 | RPE 6 | 01:00 |
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| Hanging Knee Raise | 2 × 10 | RPE 6 | 01:00 |
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DAY 4 - FRI - UPPER RECOVERY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Speed Bench Press · Crisp and light | 6 × 3 | 50% | 01:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 6 | 01:30 |
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| Lateral Raise | 2 × 15 | RPE 6 | 01:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 6 | 01:00 |
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Week 8
DAY 1 - MON - SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Week eight: work up to a max single | 1 × 1 | 100% RPE 10 | 04:00 |
|---|
| Box Squat · Speed sets, no bands | 4 × 2 | 50% | 01:00 |
|---|
| Back Extension | 1 × 10 | RPE 5 | 01:15 |
|---|
| Plank · Seconds per hold | 2 × 30 | RPE 5 | 01:00 |
|---|
DAY 2 - TUE - BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · Week eight: work up to a max single | 1 × 1 | 100% RPE 10 | 04:00 |
|---|
| Barbell Row | 2 × 8 | RPE 5.5 | 01:30 |
|---|
| Triceps Pushdown | 2 × 12 | RPE 5 | 01:00 |
|---|
| Face Pull | 2 × 15 | RPE 5 | 01:00 |
|---|
DAY 3 - THU - DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · Week eight: work up to a max single | 1 × 1 | 100% RPE 10 | 04:00 |
|---|
| Romanian Deadlift | 1 × 8 | RPE 5 | 02:00 |
|---|
| Goblet Squat | 2 × 8 | RPE 5 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 5 | 01:00 |
|---|
DAY 4 - FRI - UPPER RECOVERY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Speed Bench Press · Crisp and light | 4 × 3 | 45% | 01:00 |
|---|
| Lat Pulldown | 2 × 12 | RPE 5 | 01:30 |
|---|
| Lateral Raise | 2 × 15 | RPE 5 | 01:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 5 | 01:00 |
|---|