Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.
Max effort days work up to a 3 rep max, while the dynamic effort days call for 10 sets of triples at 40-65% of 1RM.
This is a complex program, so it is highly recommended that you watch the overview video below. There is a related video beneath that on strength, conditioning, and the conjugate method from Brian’s POV.
Thank you to Brian Alsruhe for the program. Check out his website and YouTube channel.
Table of Contents
Brian Alsruhe Conjugate Program Spreadsheet
Spreadsheet removed based on request from Brian Alsruhe. Please watch Brian’s videos to determine how to properly run the program for yourself.