The Conjugate System: Phase 2 of the Beginner Powerlifting Workout

In the first 4 week block of training, we introduced you to a basic conjugate system layout. These are some of the core exercises that we use at Showtime Strength & Performance with our lifters.

The first block was to get a baseline on where you stand weight-wise with those lifts and using lifts to build commonly weak muscle groups.

This second block will use similar movements, but we are dropping from 3 reps down to 2 rep maxes.

We still are not testing our free squat or regular deadlift. The exercises prescribed are builders for those movements. If you consistently hit PRs in these lifts, there will be nothing holding you back come meet or testing day.

With the bench press, we will be moving our grip out a thumb length from the smooth. This will still build the arms, put minimal stress on shoulders and build your competition grip bench press. This will help you prepare for a bigger bench going into the next block of training.

As you continue this process, realize conjugate training is a multi-year system that when utilized correctly will take you to a whole next level of competition.

Slow and steady will win the race long term, and will minimize the risk of injury. The best lifters I know - Josh Gutridge, Joe Bayles, Luke Edwards - still keep track of every max effort workout and aim to beat their previous best by a small 5 pounds.

Week 5

Day 1

Day 2

Day 3

Day 4

Week 6

Day 1

Day 2

Day 3

Day 4

Week 7

Day 1

Day 2

Day 3

Day 4

Week 8

Day 1

Day 2

Day 3

Day 4

This program is the second part of a three part series. Linked below are the other phases of the program.

• Start Here: Phase 1 of the Beginner Powerlifting Workout
• Finish Here: Phase 3 of the Beginner Powerlifting Workout