Conjugate Programming in a Home Gym (Part 1 – Max Effort Bench Day)

Conjugate Programming is generally associated with lots of equipment – specialty bars, bands, chains, all types of machines, etc.

And while none of those things specifically define conjugate programming….they can make it a bit easier to implement.

(Here’s a breakdown of the conjugate method to watch when you’re done with this article).

Because the conjugate program relies quite a bit on variety (i.e. nearly every week) on both the max effort day and the supplemental and assistance exercises….more equipment makes things easier.

But it isn’t 100% necessary.  Especially in the short term.

And right now, amidst the vast majority of gyms across the globe being shut down, we need to think about how to make our programming work in the short term – using the equipment that we have.

So for those Conjugate Warriors out there who are stuck in a bare bones home gym at the moment, let’s see if we can devise a good program for you, using what we have.

Max Effort Exercises

As many of you know, the way I program the conjugate method, we typically use between 6-12 variations for the max effort day.  And, I don’t use a ton of crazy variations anyway so this shouldn’t be too big of a change.

Honestly, you can get a ton of variations just from screwing around with grip widths and pauses.

1.  Touch n Go Bench, Pinkies on the Rings
2.  Touch n Go Bench, Thumbs Distance from Smooth
3.  Touch n Go Bench, Index Finger on the Smooth (i.e. Close Grip Bench)
4.  2-3 ct Pause Bench, Pinkies on the Rings
5.  2-3 ct Pause Bench, Thumbs Distance from Smooth
6.  2-3 ct Pause Bench, Index Finger on the Smooth (i.e. Close Grip Bench)

There is six right there, with just pauses and grips.

Now let’s use the pins in your rack.  I’m not a huge fan of lockout type work where we only move the bar a few inches.  But I do LOVE pin presses with the pins set about 1-3 inches off the chest.  That’s right in the sticking point for a lot of people.  For the first variation, lower the bar down to the pins (Do Not Bounce Off the Pins!), pause for a 2-3 count and then press back up.

1. 2-3 ct Paused Pin Press (1-3 inches off the chest), Pinkies on the Rings
2. 2-3 ct Paused Pin Press, Thumbs Distance from Smooth
3. 2-3 ct Paused Pin Press, Index Finger on the Smooth

Then there is the option of doing Dead Stop Rack Bench Press.  In this variation, you start the movement with the bar already on the pins and press the first rep from a Dead Stop.  It’s very hard

1. Dead Stop Rack Bench Press, Pinkies on the Rings
2. Dead Stop Rack Bench Press, Thumbs Distance from Smooth
3. Dead Stop Rack Bench Press, Index Finger on the Smooth

So now we’re already at 12 variations just for the Bench Press just using grips, pauses, and pins.

If you have a slide in bench for your home gym that is adjustable, now you can introduce Incline Presses as a variation.  You maybe be able to even incline the bench at 2-3 different angles.

1.  Low Incline Bench Press (approx 30 degrees)
2.  Medium Incline Bench Press (approx 45 degrees – standard)
3.  Steep Incline Bench (approx 60-75 degrees)

All 3 of those incline variations can be programmed with 3 different grips each.  That’s 9 more variations.

If you can set the safety pins very low in your rack, you can probably do Floor Presses in your home gym (the pins set low are just there for safety).

Spoto Presses are another great movement.  Spoto Presses are performed like a regular Bench Press but you will stop the bar about 1-3 inches off the chest, hold the weight there statically for a 2-3 count and then press the bar back up.  Introducing that hard isometric contraction / static hold in the middle of your rep is a great variation.

1.  Floor Press x 3 different grips
2.  Spoto Press x 3 different grips.

We’re now at 27 different variations.  Enough to keep you busy for the forseeable future!!!!

And we haven’t even discussed the use of specialty bars or bands.  If you have them and want to implement them you can, but I know many of you don’t, so just go with the list I provided above.

Here is a sample rotation for you Max Effort weeks:

• Week 1:  Touch n Go Bench Press
• Week 2:  Floor Press
• Week 3:  Incline Bench Press
• Week 4:  Pin Press
• Week 5:  2-3 count Paused Bench Press
• Week 6:  Spoto Press
• Week 7:  Incline Bench Press (different angle or grip from week 3)
• Week 8:  Dead Stop Pin Press

After 8 weeks start a new cycle, using the same exact order of exercises, but use a different grip on each exercise than the previous cycle.

Doing so would actually provide you with 24 weeks of programming doing a slightly different exercise every week.

After the 1-rep max is achieved on each exercise, back down to 90% and perform a single set of 2-3 reps.

Supplemental Work

In my standard conjugate routine, I use a lot of Dumbbell work for the second exercise on max effort day.  If you have dumbbells as part of your home gym you can use them.  3-5 sets of 8-20 reps is fine and will build a lot of muscle mass.

If you don’t have dumbbells then keep things simple…..just do several back off sets of the exercise you used for max effort work that day.

Let’s just say 3 sets of 5 at 75-80% of today’s top single.   You can pretty much do that for every exercise in the rotation.  If you do the Dead Stop Rack Bench Press, then instead of 5-rep sets, do 10 singles at 75-80% on 30-60 seconds of rest between each set as your back off work and you can drop the 90% 2-3 rep back off.

So a sample day now looks like this so far:

1.  Max Effort Bench Press Variation – work up to a 1-rep max, then 2-3 reps @ 90%
2. Max Effort Bench Press Variation (same movement) – 3 x 5 @ 75-80%

Accessory Work

Choose 2-3 exercises only here.  You will choose 1 movement for the lats / upper back, 1 optional movement for the rear delts or traps, and 1 movement for triceps.

Lats / Back Movement:

• Pull Ups or Chin Ups
• Barbell Rows
• T-Bar Rows
• Dumbbell Rows
• Bodyweight Rows
• Meadows Rows
• Seal Rows, etc.
• If you have high or low cable pulley attachments on your rack you can do row or pulldown variations using that.

Use what you have.  But mainly just pick 1 movement and kill it here.  Aim for 40-60 total reps.  A good rep scheme is 5 sets of 8-12 reps, 6 x 6-8,  4 x 10-15, or 3 x 15-20.  Mix it up as needed.  Adjust the loads to keep good form, maintain the volume, and maintain reasonable rest times between sets so that workout times don’t get crazy.

Next, and optionally, do something for the traps or rear delts for 2-3 x 15-20

• Barbell Shrugs
• DB Shrugs,
• DB Rear Delt Raises
• Upright Rows
• Facepulls with Bands

Finally, end with a tricep extension movement for 3-5 sets x 8-20 reps.

• Lying Tricep Extension w/ straight bar
• Lying Tricep Extension w/ ez bar (flat or incline)
• Lying Tricep Extension w/ dumbbells (flat or incline)
• Overhead Extension / French Press w/ ez bar or dumbbell
• DB Tate Presses (flat or incline)
• Pressdowns with Bands
• Dips

Full Session would look like this:

• Max Effort Bench Variant – work up to 1-rep max and then 2-3 reps @ 90%
• Supplemental Bench Variant (same movement as above) 3 x 5 @ 75-80% of today’s top single
• Lat Movement – 40-60 reps
• Traps or Rear Delts 2-3 x 15-20 (optional)
• Tricep Extensions 3-5 x 8-20

If you want to be guided and coached through a garage gym version of the conjugate method, consider joining my online barbell club, The Baker Barbell Club online.

Together we can teach you how to do these exercises with proper form, help you with exercise selection, and you can learn by watching the training and progress of other members running the conjugate method.