The Westside Barbell Exercise Programming Archive

Monthly Conjugate Method Training

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Course curriculum

  • 01

    Training Consultation Phone Call

    • Book Your Strategy Call with Westside
  • 02

    Conjugate Club Training Guidelines

    • Conjugate Club Training Guidelines
  • 03

    Exercise Index

    • Bamboo Bar Bench Press

    • Bamboo Bar - Bradford Press

    • Bamboo Bar - Overhead Press

    • Bamboo Bar - Pull Overs

    • Bamboo Bar Skull Crusher

    • Bamboo Bar Upright Row

    • Banded Close Grip Bench Press

    • Banded Face Pull

    • Banded Incline Bench Press

    • Banded Overhead Tricep Extension

    • Banded Row

    • Band Pull Aparts

    • Banded Tricep Pushdowns

    • Barbell Curls

    • Barbell RDL

    • Bench Press

    • Conventional Front Banded Good Monring

    • Conventional Good Morning w/Chain

    • DB RDL

    • Dual Pendulum Reverse Hyper

    • Dumbbell Bench Press

    • Dumbbell Bicep Curl

    • Dumbbell Floor Press

    • Dumbbell Overhead Press

    • Face Pull

    • Floor Press

    • Freak Bar Bench Press

    • Freak Bar Overhead Press

    • Front Plate Raise

    • Front Raise

    • Incline Williams Press

    • GHD

    • Incline Bench Press

    • Incline Dumbbell Bench Press

    • Incline Fat Bar Bench Press

    • Incline William Extensions

    • Inverse Curl

    • Kettlebell swing into high pull

    • Lateral Raise Dumbbell

    • Lying Banded Leg Curl

    • Overhead Press

    • Push Press

    • Reverse Fly

    • Safety Bar Squat Good Morning

    • Safety Squat Bar Shoulder Press

    • Safety Bar Sumo Good Morning

    • Seated Banded Hamstring Curl

    • Side Delt Raises

    • Single Arm Upright Row

    • Single Leg DB RDL

    • Skull Crusher - Chin

    • Skull Crusher - Forehead

    • Tricep Extension Dumbbell

    • Tricep Roll Backs

    • Tricep Rollback w/barbell

    • Tricep Extension w/Safety Straps

    • Upright Row to Press

    • Vertical Plate Raise

    • William Extensions
  • 04

    Plyometric Program

    • Plyometrics

  • 05

    Powerlifting Workouts

    • Powerlifting - Month 1

    • Powerlifting - Month 2

    • Powerlifting - Month 3

    • Powerlifting - Month 4

    • Powerlifting - Month 5

    • Powerlifting - Month 6

    • Powerlifting - Month 7

    • Powerlifting - Month 8

    • Powerlifting - Month 9

    • Powerlifting - Month 10

    • Powerlifting - Month 11

    • Powerlifting - Month 12

    • Powerlifting - Month 13

    • Powerlifting - Month 14

    • Powerlifting - Month 15

    • Powerlifting - Month 16

    • Powerlifting - Month 17

    • Powerlifting - Month 18

    • Powerlifting - Month 19

    • Powerlifting - Month 20

    • Powerlifting - Month 21

    • Powerlifting - Month 22

    • Powerlifting - Month 23

    • Powerlifting - Month 24

    • Powerlifting - Month 25

    • Powerlifting - Month 26
  • 06

    Powerbuilding Workouts

    • Powerbuilding - Month 1

    • Powerbuilding - Month 2

    • Powerbuilding - Month 3

    • Powerbuilding - Month 4

    • Powerbuilding - Month 5

    • Powerbuilding - Month 6

    • Powerbuilding - Month 7

    • Powerbuilding - Month 8

    • Powerbuilding - Month 9

    • Powerbuilding - Month 10

    • Powerbuilding - Month 11

    • Powerbuilding - Month 12

    • Powerbuilding - Month 13
  • 07

    Tactical Workouts

    • Tactical - Month 1

    • Tactical - Month 2

    • Tactical - Month 3

    • Tactical - Month 4

    • Tactical - Month 5

    • Tactical - Month 6

    • Tactical - Month 7

    • Tactical - Month 8

    • Tactical - Month 9

    • Tactical - Month 10

    • Tactical - Month 11

    • Tactical - Month 12

    • Tactical - Month 13
  • 08

    Combat Sports Workouts

    • Combat Sports - Month 1

    • Combat Sports - Month 2

    • Combat Sports - Month 3

    • Combat Sports - Month 4

    • Combat Sports - Month 5

    • Combat Sports - Month 6

    • Combat Sports - Month 7

    • Combat Sports - Month 8

    • Combat Sports - Month 9

    • Combat Sports - Month 10

    • Combat Sports - Month 11

    • Combat Sports - Month 12

    • Combat Sports - Month 13
  • 09

    Limited Equipment Workouts

    • Limited Equipment - Month 1

    • Limited Equipment - Month 2

    • Limited Equipment - Month 3

    • Limited Equipment - Month 4

    • Limited Equipment - Month 5

    • Limited Equipment - Month 6

    • Limited Equipment - Month 7

    • Limited Equipment - Month 8

    • Limited Equipment - Month 9

    • Limited Equipment - Month 10

    • Limited Equipment - Month 11

    • Limited Equipment - Month 12

    • Limited Equipment - Month 13

    • Limited Equipment - Month 14

    • Limited Equipment - Month 15

    • Limited Equipment - Month 16

    • Limited Equipment - Month 17

    • Limited Equipment - Month 18

    • Limited Equipment - Month 19

    • Limited Equipment - Month 20

    • Limited Equipment - Month 21

    • Limited Equipment - Month 22

    • Limited Equipment - Month 23

    • Limited Equipment - Month 24

    • Limited Equipment - Month 25

    • Limited Equipment - Month 26
  • 10

    Baseball Workouts

    • Baseball - Month 1

    • Baseball - Month 2

    • Baseball - Month 3

    • Baseball - Month 4

    • Baseball - Month 5

    • Baseball - Month 6

    • Baseball - Month 7

    • Baseball - Month 8

    • Baseball - Month 9

    • Baseball - Month 10

    • Baseball - Month 11

    • Baseball - Month 12

    • Baseball - Month 13
  • 11

    Strongman Workouts

    • Strongman - Month 1

    • Strongman - Month 2

    • Strongman - Month 3

    • Strongman - Month 4

    • Strongman - Month 5

    • Strongman - Month 6

    • Strongman - Month 7

    • Strongman - Month 8

    • Strongman - Month 9

    • Strongman - Month 10

    • Strongman - Month 11

    • Strongman - Month 12

    • Strongman - Month 13
  • 12

    Crossfit Workouts

    • Crossfit - Month 1

    • Crossfit - Month 2

    • Crossfit - Month 3

    • Crossfit - Month 4

    • Crossfit - Month 5

    • Crossfit - Month 6

    • Crossfit - Month 7

    • Crossfit - Month 8

    • Crossfit - Month 9

    • Crossfit - Month 10

    • Crossfit - Month 11

    • Crossfit - Month 12

    • Crossfit - Month 13
  • 13

    Rugby Workouts

    • Rugby - Month 1

    • Rugby - Month 2

    • Rugby - Month 3

    • Rugby - Month 4

    • Rugby - Month 5

    • Rugby - Month 6

    • Rugby - Month 7

    • Rugby - Month 8

    • Rugby - Month 9

    • Rugby - Month 10

    • Rugby - Month 11

    • Rugby - Month 12

    • Rugby - Month 13
  • 14

    Football Workouts

    • Football - Month 1

    • Football - Month 2

    • Football - Month 3

    • Football - Month 4

    • Football - Month 5

    • Football - Month 6

    • Football - Month 7

    • Football - Month 8

    • Football - Month 9

    • Football - Month 10

    • Football - Month 11

    • Football - Month 12

    • Football - Month 13
  • 15

    Lacrosse Workouts

    • Lacrosse - Month 1

    • Lacrosse - Month 2

    • Lacrosse - Month 3

    • Lacrosse - Month 4

    • Lacrosse - Month 5

    • Lacrosse - Month 6

    • Lacrosse - Month 7

    • Lacrosse - Month 8

    • Lacrosse - Month 9

    • Lacrosse - Month 10

    • Lacrosse - Month 11

    • Lacrosse - Month 12

    • Lacrosse - Month 13
  • 16

    01/2016 - 10/2023 Powerlifting Workouts

    • Powerlifting Workouts - Month 1

    • Powerlifting Workouts - Month 2

    • Powerlifting Workouts - Month 3

    • Powerlifting Workouts - Month 4

    • Powerlifting Workouts - Month 5

    • Powerlifting Workouts- Month 6

    • Powerlifting Workouts - Month 7

    • Powerlifting Workouts - Month 8

    • Powerlifting Workouts - Month 9

    • Powerlifting Workouts - Month 10

    • Powerlifting Workouts - Month 11

    • Powerlifting Workouts - Month 12

    • Powerlifting Workouts - Month 13

    • Powerlifting Workouts - Month 14

    • Powerlifting Workouts - Month 15

    • Powerlifting Workouts - Month 16

    • Powerlifting Workouts - Month 17

    • Powerlifting Workouts - Month 18

    • Powerlifting Workouts - Month 19

    • Powerlifting Workouts - Month 20

    • Powerlifting Workouts - Month 21

    • Powerlifting Workouts - Month 22

    • Powerlifting Workouts - Month 23

    • Powerlifting Workouts - Month 24

    • Powerlifting Workouts - Month 25

    • Powerlifting Workouts - Month 26

    • Powerlifting Workouts - Month 27

    • Powerlfiting Workouts - Month 28

    • Powerlifting Workouts - Month 29

    • Powerlifting Workouts - Month 30

    • Powerlifting Workouts - Month 31

    • Powerlifting Workouts - Month 32

    • Powerlifting Workouts - Month 33

    • Powerlifting Workouts - Month 34

    • Powerlifting Workouts - Month 35

    • Powerlifting Workouts - Month 36

    • Powerlifting Workouts - Month 37

    • Powerlifting Workouts - Month 38

    • Powerlifting Workouts - Month 39

    • Powerlifting Workouts - Month 40

    • Powerlifting Workouts - Month 41

    • Powerlifting Workouts - Month 42

    • Powerlifting Workouts - Month 43

    • Powerlifting Workouts - Month 44

    • Powerlifting Workouts - Month 45

    • Powerlifting Workouts - Month 46

    • Powerlifting Workouts - Month 47

    • Powerlifting Workouts - Month 48

    • Powerlifting Workouts - Month 49

    • Powerlifting Workouts - Month 50

    • Powerlifting Workouts - Month 51

    • Powerlifting Workouts - Month 52

    • Powerlifting Workouts - Month 53

    • Powerlifting Workouts - Month 54
  • 17

    01/2016 - 10/2023 Tactical Workouts

    • Tactical Workouts - EVERYDAY TRAINING: “The Dirty Dozen”

    • Tactical Workouts - "Hard Hitters"

    • Tactical Workouts - Month 1

    • Tactical Workouts - Month 2

    • Tactical Workouts - Month 3

    • Tactical Workouts - Month 4

    • Tactical Workouts - Month 5

    • Tactical Workouts - Month 6

    • Tactical Workouts - Month 7

    • Tactical Workouts - Month 8

    • Tactical Workouts - Month 9

    • Tactical Workouts - Month 10

    • Tactical Workouts - Month 11

    • Tactical Workouts - Month 12

    • Tactical Workouts-Month 13

    • Tactical Workouts - Month 14

    • Tactical Workouts - Month 15

    • Tactical Workouts - Month 16

    • Tactical Workouts - Month 17

    • Tactical Workouts - Month 18

    • Tactical Workouts - Month 19

    • Tactical Workouts - Month 20

    • Tactical Workouts - Month 21

    • Tactical Workouts - Month 22

    • Tactical Workouts - Month 23

    • Tactical Workouts - Month 24

    • Tactical Workouts - Month 25

    • Tactical Workouts - Month 26

    • Tactical Workouts - Month 27

    • Tactical Workouts - Month 28

    • Tactical Workouts - Month 29

    • Tactical Workouts - Month 30

    • Tactical Workouts - Month 31

    • Tactical Workouts - Month 32

    • Tactical Workouts - Month 33

    • Tactical Workouts - Month 34

    • Tactical Workouts - Month 35

    • Tactical Workouts - Month 36

    • Tactical Workouts - Month 37

    • Tactical Workouts - Month 38

    • Tactical Workouts - Month 39

    • Tactical Workouts - Month 40

    • Tactical Workouts - Month 41

    • Tactical Workouts - Month 42

    • Tactical Workouts - Month 43

    • Tactical Workouts - Month 44

    • Tactical Workouts - Month 45

    • Tactical Workouts - Month 46

    • Tactical Workouts - Month 47

    • Tactical Workouts - Month 48

    • Tactical Workouts - Month 49

    • Tactical Workouts - Month 50

    • Tactical Workouts - Month 51

    • Tactical Workouts - Month 52

    • Tactical Workouts - Month 53

    • Tactical Workouts - Month 54
  • 18

    01/2016 - 10/2023 Mixed Martial Arts Workouts

    • Mixed Martial Arts Workouts - Month 1

    • Mixed Martial Arts Workouts - Month 2

    • Mixed Martial Arts Workouts - Month 3

    • Mixed Martial Arts Workouts - Month 4

    • Mixed Martial Arts Workouts - Month 5

    • Mixed Martial Arts Workouts - Month 6

    • Mixed Martial Arts Workouts - Month 7

    • Mixed Martial Arts Workouts - Month 8

    • Mixed Martial Arts Workouts - Month 9

    • Mixed Martial Arts Workouts - Month 10

    • Mixed Martial Arts Workouts - Month 11

    • Mixed Martial Arts Workouts - Month 12

    • Mixed Martial Arts Workouts - Month 13

    • Mixed Martial Arts Workouts - Month 14

    • Mixed Martial Arts Workouts - Month 15

    • Mixed Martial Arts Workouts - Month 16

    • Mixed Martial Arts Workouts - Month 17

    • Mixed Martial Arts Workouts - Month 18

    • Mixed Martial Arts Workouts - Month 19

    • Mixed Martial Arts Workouts - Month 20

    • Mixed Martial Arts Workouts - Month 21

    • Mixed Martial Arts Workouts - Month 22

    • Mixed Martial Arts Workouts - Month 23

    • Mixed Martial Arts Workouts - Month 24

    • Mixed Martial Arts - Sled Protocol
  • 19

    01/2016 - 10/2023 Back to basics

    • Back to basics - Month 1

    • Back to basics - Month 2

    • Back to basics - Month 3

    • Back to basics - Month 4

    • Back to basics - Month 5

    • Back to basics - Month 6

    • Back to basics - Month 7

    • Back to basics - Month 8

    • Back to basics - Month 9

    • Back to basics - Month 10

    • Back to basics - Month 11

    • Back to basics - Month 12

    • Back to basics - Month 13

    • Back to basics - Month 14

    • Back to Basics - Month 15

    • Back to Basics - Month 16

    • Back to Basics - Month 17

    • Back to Basics - Month 18

    • Back to Basics - Month 19

    • Back to Basics - Month 20

    • Back to Basics - Month 21

    • Back to Basics - Month 22

    • Back to Basics - Month 23

    • Back to Basics - Month 24

    • Back to Basics - Month 25

    • Back to Basics - Month 26
  • 20

    01/2016 - 10/2023 Olympic Lifting Workouts

    • Olympic Lifting - Supplemental Exercise(s) and Description Sheet

    • Olympic Lifting - Peak Month

    • Olympic Lifting - Month 1

    • Olympic Lifting - Month 2

    • Olympic Lifting - Month 3

    • Olympic Lifting - Month 4

    • Olympic Lifting - Month 5

    • Olympic Lifting - Month 6

    • Olympic Lifting - Month 7

    • Olympic Lifting - Month 8

    • Olympic Lifting - Month 9

    • Olympic Lifting Month - 10

    • Olympic Lifting - Month 11

    • Olympic Lifting - Month 12

    • Olympic Lifting - Month 13

    • Olympic Lifting - Month 14

    • Olympic Lifting - Month 15

    • Olympic Lifting - Month 16

    • Olympic Lifting - Month 17

    • Olympic Lifting - Month 18

    • Olympic Lifting - Month 19

    • Olympic Lifting - Month 20

    • Olympic Lifting - Month 21

    • Olympic Lifting - Month 22

    • Olympic Lifting - Month 23

    • Olympic Lifting - Month 24
  • 21

    01/2016 - 10/2023 Crossfit Workouts

    • Crossfit Workouts - Month 1

    • Crossfit Workout - Month 2

    • Crossfit Workout - Month 3

    • Crossfit Workout - Month 4

    • Crossfit Workout - Month 5

    • Crossfit Workout - Month 6

    • Crossfit Workout - Month 7

    • Crossfit Workout - Month 8

    • Crossfit Workout - Month 9

    • Crossfit Workout - Month 10

    • Crossfit Workout - Month 11

    • Crossfit Workout - Month 12

    • Crossfit Workout - Month 13
  • 22

    01/2016 - 10/2023 Rugby Workouts

    • Rugby - Bonus Core Work

    • Intro to 1st Block

    • Ash's Video exercise break down

    • In Season Max Effort Training

    • In Season Dynamic Effort

    • Rugby Workout - Block 1

    • Intro to 2nd Block

    • Block 2 Exercise Break Down

    • Rugby Workout - Block 2

    • Intro to 3rd Block

    • Block 3 Exercise Break Down

    • Rugby Workout - Block 3

    • Intro to 4th Block

    • Block 4 Exercise Break Down

    • Rugby Workout - Block 4

    • In Season Hypertrophy

    • Hypertrophy Focus

    • Body Part Finishers

    • Speed Power Focus video

    • Speed Power Focus

    • Rugby Strength & Size Program
  • 23

    01/2016 - 10/2023 Strongman

    • Event Guide

    • Strongman - Month 1

    • Strongman - Month 2

    • Strongman - Month 3

    • Strongman - Month 4

    • Strongman - Month 5

    • Strongman - Month 6

    • Strongman - Month 7

    • Strongman - Month 8

    • Strongman - Month 9

    • Strongman - Month 10

    • Strongman - Month 11

    • Strongman - Month 12

    • Strongman - Month 13
  • 24

    01/2016 - 10/2023 Body Building Workouts

    • Body Building - Introduction

    • Body Building - Deload Week

    • Body Building - Month 1

    • Body Building - Month 2

    • Body Building - Month 3

    • Body Building - Month 4

    • Body Building Month - 5

    • Body Building - Month 6

    • Body Building - Month 7

    • Body Building - Month 8

    • Body Building - Month 9

    • Body Building - Month 10

    • Body Building - Month 11

    • Body Building - Month 12
  • 25

    01/2016 - 10/2023 Football Workouts

    • 8 Week Football Program (Professional Offseason workout)

    • Football Workout - Month 1

    • Football Workout - Month 2

    • Football Workout - Month 3

    • Football Workout - Month 4

    • Football Workout - Month 5

    • Football Workout - Month 6

    • Football Workout - Month 7

    • Football Workout - Month 8

    • Football Workout - Month 9

    • Football Workout - Month 10

    • Football Workouts - Month 11

    • Football Workouts - Month 12

    • Football Workouts - Month 13

    • Football Workouts - Month 14
  • 26

    01/2016 - 10/2023 Lacrosse Workouts

    • Lacrosse - Intro

    • Lacrosse - Month 1

    • Lacrosse - Month 2

    • Lacrosse - Month 3

    • Lacrosse - Month 4

    • Lacrosse - Month 5

    • Lacrosse - Month 6

    • Lacrosse - Month 7

    • Lacrosse - Month 8

    • Lacrosse - Month 9

    • Lacrosse - Month 10

    • Lacrosse - Month 11

    • Lacrosse - Month 12

    • Lacrosse - Month 13