How do you line up your Conjugate training? Are you running a straight-up Book of Methods style program, or putting your own spin on it?
Well, look no further. Here’s a 4-week block of Conjugate training in the TWC 4-Week Wave setup. This is perfect for both raw and equipped lifters. The 4-Week Wave has been proven to not only make you stronger but also sharpen your skill in the three competition lifts.
Hopefully, this gives you some solid insight into how we train TWC lifters and structure the system. Have fun, and as always, I’m happy to help if you have any questions!
WEEK 1
DEADLIFT DAY
Deadlift: Work to a 2 Rep Max (gear people briefs only)
Touch and go but don’t bounce these!
TOES ELEVATED RDL
4x10
BELT SQUAT HIP THRUST
4x15
WIDE GRIP LAT PULLDOWN
3x15
SEATED BAND LEG CURLS
100 reps
HEAVY BENCH DAY
FOOTBALL BAR FLOOR PRESS
25% chain up to a 2 Rep Max
Raw people pause the first rep
SKULLCRUSHER
4x12
KETTLEBELL TRICEP EXTENSIONS
3x15
DECLINE PUSH-UPS + BAND
3x15
DUMBBELL PEC FLY
3x15
BAND PUSHDOWNS
100 reps
SQUAT DAY
SAFETY BAR BOX SQUAT
50% + 25% chain for 8x3
Chains should be about half deloaded when sitting on the box or in the hole
FRONT SQUAT + BAND
3x8
STEP DOWN HEEL TOUCH
3x15
LEG EXTENSIONS
3x15
REVERSE HYPERS
4x20
SIDE BEND ABS
4x20
SECONDARY BENCH DAY
Fat Bar
35% + 25% band for 9x3
Raw people pause first rep
BOW BAR OVERHEAD PRESS
4x10
PALM UP PUSHDOWNS
3x15
DUMBBELL REAR DELT
3x20
DUMBBELL SIDE RAISE
2x20
PLATE RAISE
2x20
BAND REVERSE FLY REAR DELT
3x20
WEEK 2
DEADLIFT DAY
1-inch block opposite stance + band to a 1 Rep Max
Gear people raw if pulling conventional
BENT OVER ROW
4x10
CABLE FACE PULL
4x12
BELT SQUAT MARCH
4x45 seconds
SEATED BAND SINGLE LEG LEG CURLS
3x15
REVERSE HYPERS
4x15
HEAVY BENCH DAY
Bow Bar 3-Board to a 1 Rep Max
Raw people be sure to pause
DUMBBELL BENCH
4x10
DIPS
5x5
STRAIGHT BAR PUSHDOWNS
3x15
PUSH-UPS ON DUMBBELL HANDLES
3x15
PEC DECK
3x15
BAND PUSHDOWNS
100 reps
SQUAT DAY
SAFETY BAR BOX SQUAT
55% + 25% chain for 8x3
Chains should be about half deloaded when sitting on the box or in the hole
FRONT SQUAT + BAND
2-second pause for 2x6
SIDE LUNGE + DUMBBELL
3x15
LEG EXTENSIONS
3x20
REVERSE HYPERS
3x20
SIDE BEND ABS
3x20
SECONDARY BENCH DAY
Fat Bar 40% + 25% band for 9x3
Raw people pause first rep
BAMBOO BAR JM PRESS
4x15
SEATED ON GROUND DUMBBELL OVERHEAD PRESS
4x15
SEATED DUMBBELL SIDE RAISE
3x20
PLATE RAISE
2x20
PALM UP BAND PULL APARTS
2x50
WEEK 3
DEADLIFT DAY
2-inch deficit comp stance at 75% for 6x2
Comp stance, geared people briefs only
SNATCH GRIP DEAD STOP ROWS
4x12
CLOSE GRIP CABLE ROW
4x12
PALM UP PULLDOWNS
3x15
KB SWINGS
3x15
BAND LEG CURL
100 reps
REVERSE HYPER
2x20
HEAVY BENCH DAY
Straight bar + micro band
1-Board up to a 1 Rep Max
Raw people be sure to pause
Take band off 75% of raw bench for AMRAP
KETTLEBELL TRICEP EXTENSION
3x15
PUSH-UPS ON DUMBBELL HANDLES
3x15
PEC DECK
3x15
BAND PUSHDOWNS
100 reps
SQUAT DAY
SAFETY SQUAT BAR BOX SQUAT
60% + 25% chain for 6x3
Chains should be about half deloaded when sitting on the box or in the hole
HACK SQUAT
4x15
STEP-UPS + DUMBBELLS
3x15
SIDE LUNGES
3x15
LEG EXTENSIONS
3x20
REVERSE HYPERS
3x20
GHD SIT-UPS W/ MED BALL
3x20
SECONDARY BENCH DAY
FAT BAR BENCH
45% + 25% band for 8x3
Raw people pause first rep
SEATED NO BACK DUMBBELL OVERHEAD PRESS
4x12
SEATED DUMBBELL SIDE RAISE
2x20
3 SET SUPERSET
Cable Face Pulls: 15 reps
Dumbbell Rear Delt: 20 reps
PALM UP PULL APARTS
4x25
WEEK 4
DEADLIFT DAY- DELOAD
BELT SQUAT BELT MARCHES
4x45sec
Fluff day to set you up for later in the week
DUMBBELL RDL
4x15
CABLE PULL THROUGH
4x15
SINGLE ARM LAT PULLDOWN
3x15
REVERSE HYPERS
4x20
BAND FACE PULLS
4x20
SIDE BEND ABS
4x20
HEAVY BENCH DAY- GEAR PEOPLE SHIRT WORK
2-BOARD BENCH
25% chain to a 1 Rep Max
Raw people - football bar reverse band to a 1 Rep Max
Raw people be sure to pause!
V-BAR PUSHDOWNS
4x15
DUMBBELL PULLOVERS
3x15
INCLINE DUMBBELL PEC FLY
3x15
BAND FACE PULLS
100 reps
SQUAT DAY- GEAR PEOPLE
STRAIGHT BAR FREE SQUAT
Briefs only + 200 chain to a 1 Rep Max
RAW PEOPLE - straight bar free squat bare knee + 200 chain to a 2 Rep Max
Straightforward one, if you squat less than 300, use 120 chain instead
GOBLET SQUAT
3x15
SPANISH SQUATS
2x20
SINGLE LEG LEG EXTENSIONS
3x20
REVERSE HYPERS
3x20
SECONDARY BENCH DAY
BAMBOO BAR BENCH
4x20 (super pump day)
BAMBOO BAR JM PRESS
3x20
FOOTBALL BAR OVERHEAD PRESS
4x12
PLATE RAISE
3x20
KETTLEBELL SIDE RAISE
3x15
BAND REVERSE FLY REAR DELT
4x20
LOW BAND FACE PULLS
4x20
BAND PUSHDOWNS
100 reps
