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Home » Programs » 16 Week Programs » Brian Alsruhe Conjugate Program

Brian Alsruhe Conjugate Program

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By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 16

Periodization: Conjugate Periodization

Meet prep program: No

Program goal: Powerlifting, Strength, Strongman

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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

  • 1 Brian Alsruhe Conjugate Program Spreadsheet
  • 2 Video Overview: Brian Alsruhe Conjugate Program
  • 3 Related Video: Brian Alsruhe on Strength, Conditioning, and Conjugate

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.

Video Overview: Brian Alsruhe Conjugate Program

FREE STRENGTH PROGRAM!! How I Set Up the Conjugate Method

Related Video: Brian Alsruhe on Strength, Conditioning, and Conjugate

Q&A 3: Strength vs Conditioning, The Conjugate Method and defining NEVERsate

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

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