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Home » Programs » 6 Week Powerlifting & Strength Programs » 6 Week High-Frequency Conjugate Powerlifting Program

6 Week High-Frequency Conjugate Powerlifting Program

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By Kyle Risley
Last updated November 1, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization


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

This is a 6 week conjugate powerlifting program. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass.

This program is described as a high-frequency, full-body training program. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the bar and hungry enough to take what’s there.

As such, this program is recommended for athletes with a healthy amount of self-awareness and a couple of years of training experience under their belt.

Table of Contents

  • 1 Spreadsheet
  • 2 Program Overview
  • 3 Equipment
  • 4 Movements

Spreadsheet

This spreadsheet was shared directly with me via Parakonan Training.

Follow them on Instagram @parakonan_training.

Parakonân Training 6-Week Template 2021 | LiftVault.com

Program Overview

  • 6 weeks
  • 4 training days per week
  • Intermediate and advanced lifters
  • Influenced by conjugate methods
  • Calculates loads using RPE and percent of 1RM
  • Designed to help maximize strength in a short period of time
  • Every training session features a high-effort, but non-maximal single
  • Powerlifting competition lift weekly frequency (including variations)
    • Squat: 2x
    • Bench Press: 4x
    • Deadlift: 2x

Equipment

Don’t worry if you don’t have access to 100% of this equipment. There are usually reasonable workarounds for many of the movements that utilize this equipment.

  • Barbell
  • Dumbbells
  • Bench press boards
  • Pullup bar
  • EZ curl bar
  • Leg press machine
  • Leg curl machine
  • Squat rack with safeties for pin squat and pin bench press variations

Movements

  • Competition lifts
    • Squat
    • Bench press
    • Deadlift
  • Variations
    • Pin squat, pin bench press
    • 2 board bench press
    • Deficit deadlift
    • Pauses (squat, bench press, and deadlift)
  • Accessories
    • Floor press
    • Dumbbell lateral raise
    • Preacher curl
    • EZ bar curl
    • Leg press
    • Leg curl
    • Chinup
    • Skull crusher
    • … and more!
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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: 6 Week Programs, Powerlifting Program, Programs




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