- Level
- Advanced
- Block lengths
- 12 or 16 weeks
- Training
- 4 days a week
- Session length
- 40 to 70 min
In short
Louie Simmons developed the Conjugate Method at Westside Barbell. This four-day version suits experienced lifters with reliable technique and a taste for variety. A session takes about 40 to 70 minutes, including warm-ups and accessories.
How the weeks change
Each three-week rotation sheds sets and climbs in load, then resets when the next rotation begins.
A typical week
Monday and Tuesday are heavy top triples on a deadlift and a bench variation, and Thursday and Friday are speed days.
Mon Max Effort Lower, Pause Deadlift
- Pause Deadlift 1×3 · 78% · RPE 8.5
+ 3 accessories
Tue Max Effort Upper, Incline Bench Press
- Incline Bench Press 1×3 · 72% · RPE 8.5
+ 3 accessories
Thu Dynamic Effort Lower
- Competition Squat 12×2 · 50% · speed
- Competition Deadlift 8×1 · 70% · speed
+ 3 accessories
Fri Dynamic Effort Upper
- Competition Bench Press 10×3 · 50% · speed
+ 3 accessories
Loads are a percentage of your starting max on that lift.
What you can expect
Each week has two max-effort days and two speed days. On max-effort days you work up to one heavy set of a Variation, such as a pause deadlift or incline bench. On the speed days you move a lighter bar fast for many short sets. Each variation runs for three weeks, and the top set gets heavier each week until a double at RPE 9.5. Then a new pair of variations starts the next rotation.
Best for
Experienced lifters with reliable technique, who enjoy variety and can judge heavy effort without a max-out every session. Beginners and early intermediates should look elsewhere, since the rotation needs skill on many variations.
What to be careful about
- Speed sets. Speed sets are for bar speed, not for grinding. Mismanaging dynamic effort training is the most common mistake for new lifters on this method.
- Heavy days. A top triple is not a max test. Hit the prescribed effort and stop, rather than chasing a new max every week.
- Rotation resets. Each new rotation starts lighter than the last one ended. That drop is planned, not lost strength.