Built Strong | Conjugate + Extra

This is a conjugate program inspired by Westside Barbell. The program incorporates resistance bands as additional tension during box squats, bench presses, and deadlifts. The amount of band tension to use is specified in each exercise description. Any additional details or variations are also listed in the exercise description when applicable.

The program includes the four classic Westside-style sessions: Dynamic Effort Upper, Dynamic Effort Lower, Max Effort Upper, and Max Effort Lower, as well as the classic assistance exercises popularized by Westside. Louie Simmons, the founder of Westside, often talked about small extra sessions to strengthen weaknesses. This program includes two extra sessions: one for the upper body and one for the lower body.

It’s a 6-week training program with no meet prep or light/deload week. If you feel that you need to take a week off, simply skip training after the 6 weeks, or repeat the program but reduce the load by 20–30%..

PS. Not all exercises are available on video yet.

Program Facts

Weeks: 6
Level: medium
Lifts: Speed - Close (bench) Speed - Medium close grip (bench) Speed - Medium (bench) Military press (Overhead Press) Flat Dumbbell Bench Press Single Arm Dumbbell Row Rolling Dumbbell Triceps Extension Lat pulldown behind the neck One arm dumbbell curl Seated dumbbell press Barbell Row – Bent-Over, Rounded Upper Back, Cloes Supinated Grip Barbell extensions from bench Lat Pull Down Standing Barbell Curl Standing behind the neck press (Overhead Press) Chin Up Standing Barbell Extensions Seated Cable Row Seated dumbbell curls Incline Dumbbell Bench Press Speed Box (squat) Speed (deadlift) Stiff Leg (deadlift) Lunges Reverse Hyper Kneeling Cable Crunch Seated abductions Conventional Deficit (deadlift) Bulgarian Split Squat Roman Chair Sit-ups (Full Rom) Dimel (deadlift) Lunges to plateau Barbell Rollout Board - Cloes grip (bench) JM Press Barbell Row – Upright Medium Pronated Grip Bent Over Reverse Fly Medium Grip (bench) Close Grip Bench press (Tuck Elbows) Lat pull down - Coles supinated grip Barbell Row - Bent-over Wide Pronated Grip One arm dumbbell scott curl Band Pull Aparts Board - Medium grip (bench) Barbell extensions to chin One arm lat pull down EZ bar curls Face Pull Hang bar (bench) Extra Wide (bench) Cloes Grip (bench) Box (squat) Deficit stiff legged (deadlift) Back extension Box - Wide Stans (squat) Box - Close stance (squat) Lying leg raises Tom Platz (squat) Box - Hang bar (squat) Hang bar (deadlift) Barbell Row – Bent-Over, Rounded Upper Back, Cloes Pronated Grip Extra Wide -Incline 10-15° (bench) Extra Close Grip (bench) Push ups (medium width) Barbell Row – Bent-over Narrow Pronated Grip

Built Strong | Conjugate + Extra

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