Westside Barbell Conjugate
Westside Barbell Conjugate is a 4-day powerlifting training approach focused on powerlifting strength. Use it as a starting point for organizing and tracking consistent training.
What is the Westside Barbell Conjugate?
Westside Barbell Conjugate is a 4-day powerlifting training approach focused on powerlifting strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Max-Effort Squat or Deadlift Variation — work to a heavy single/triple
- Posterior Chain Accessory — 3–5 sets
- Abs — 3–5 sets
Rotate the main variation regularly rather than testing the competition lift every week.
- Max-Effort Bench Variation — heavy single/triple
- Upper-Back Work — 3–5 sets
- Triceps — 3–5 sets
- Rear Delts — 3–5 sets
The max-effort movement is followed by substantial upper-body assistance.
- Speed Squat — multiple fast sets
- Speed Deadlift — multiple fast sets
- Hamstring / Glute Work — 3–5 sets
- Abs — 3–5 sets
Use submaximal loads with maximal bar speed rather than grinding.
- Speed Bench — multiple fast sets
- Row — 3–5 sets
- Triceps — 3–5 sets
- Rear Delts — 3–5 sets
Dynamic work is performed explosively with controlled fatigue.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured powerlifting routine with a clear weekly schedule.
Goal
Powerlifting strength
Progression
The Westside conjugate approach rotates max-effort variations and uses dynamic-effort work plus targeted accessories. Exact percentages, accommodating resistance and exercise rotation are individualized within the system.
Accuracy note
This page represents the classic four-day Westside conjugate framework, not one fixed Westside spreadsheet. Modern Westside programming varies by lifter and equipment.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Westside Barbell Conjugate
How many days per week is the Westside Barbell Conjugate?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Westside Barbell Conjugate for?
People seeking a structured powerlifting routine with a clear weekly schedule.
Can I track the Westside Barbell Conjugate in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.