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Russian Conjugate Method - 4 Week Training Program (Modified - No Deadlifts)

Program Overview

Duration: 35-50 minutes per session
Schedule: 2 days on, 1 day off, 2 days on, repeat
Intensity: Variable 6-8/10 difficulty based on day
Goals: Build strength and muscle while cutting from 250 to 235 lbs

Weekly Schedule Pattern

Week Pattern: Day 1 → Day 2 → Rest → Day 3 → Day 4 → Rest → Rest

WEEK 1

Day 1: Max Effort Upper Body - Week 1

Intensity: 8/10

Primer Exercise

  • Flat Dumbbell Press - 3 x 8 reps
  • Light weight, focus on muscle activation and shoulder stability
  • Rest: 60 seconds between sets

Max Effort Movement

  • Flat Dumbbell Press - Work up to 1-3RM
  • Start with 50% of estimated max, work up in singles
  • Rest: 3-5 minutes between attempts

Supplemental Movement

  • Weighted Dips - 4 x 6 reps at 85-90% effort
  • Rest: 2-3 minutes between sets

Accessory Work

  • Dumbbell Rows - 3 x 10 reps (Rest: 60 seconds)
  • Weighted Pull-ups/Chin-ups - 3 x 6 reps (Rest: 90 seconds)
  • Barbell Curls - 3 x 12 reps (Rest: 45 seconds)

GPP Exercise

  • Prowler Push - 3 x 30 yards (moderate pace)
  • Rest: 60 seconds between runs

Day 2: Max Effort Lower Body - Week 1

Intensity: 8/10 (30-minute condensed version)

Primer Exercise

  • Goblet Squats - 2 x 10 reps
  • Light weight, focus on mobility and glute activation
  • Rest: 30 seconds between sets

Max Effort Movement

  • Front Squat (Regular stance) - Work up to 1-3RM
  • Start with 50% of current max (95 lbs), work up in singles
  • Rest: 3 minutes between attempts

Supplemental Movement

  • Romanian Deadlift - 3 x 6 reps at 85-90% effort
  • Rest: 90 seconds between sets

Accessory Work (Superset)

  • A1: Bulgarian Split Squats - 2 x 10 each leg
  • A2: Barbell Hip Thrusts - 2 x 12 reps
  • Rest: 90 seconds between supersets

GPP Exercise

  • Farmer's Walks - 2 x 40 yards (heavy weight)
  • Rest: 60 seconds between walks

Day 3: Dynamic Effort Upper Body - Week 1

Intensity: 6/10

Primer Exercise

  • Band Pull-Aparts - 3 x 15 reps
  • Focus on rear delt activation and posture
  • Rest: 30 seconds between sets

Dynamic Effort Movement

  • Speed Bench Press - 8 x 3 reps at 60% 1RM (145 lbs)
  • Explosive concentric, controlled eccentric
  • Rest: 45-60 seconds between sets

Supplemental Movement

  • Close-Grip Bench Press - 4 x 8 reps at 75-80% effort
  • Rest: 2 minutes between sets

Accessory Work

  • T-Bar Rows - 3 x 12 reps (Rest: 60 seconds)
  • Dumbbell Flyes - 3 x 15 reps (Rest: 45 seconds)
  • Tricep Dips - 3 x 12 reps (Rest: 60 seconds)

GPP Exercise

  • Battle Bike Intervals - 5 x 20 seconds all-out, 40 seconds easy
  • Rest: Easy pedaling during 40-second intervals

Day 4: Dynamic Effort Lower Body - Week 1

Intensity: 7/10

Primer Exercise

  • Leg Swings - 2 x 10 each direction
  • Dynamic warm-up for hip mobility
  • Rest: 30 seconds between sets

Dynamic Effort Movement

  • Speed Front Squats - 8 x 3 reps at 60% 1RM (110 lbs)
  • Explosive up, controlled down
  • Rest: 45-60 seconds between sets

Supplemental Movement

  • Barbell Back Extensions - 4 x 8 reps at 75-80% effort
  • Rest: 2-3 minutes between sets

Accessory Work

  • Single-Leg RDL - 3 x 10 each leg (Rest: 90 seconds)
  • Leg Curls - 4 x 15 reps (Rest: 60 seconds)
  • Hack Squats - 3 x 20 reps (Rest: 90 seconds)
  • Calf Raises - 4 x 20 reps (Rest: 60 seconds)

GPP Exercise

  • Sled Drags - 4 x 30 yards backward (moderate weight)
  • Rest: 90 seconds between drags

WEEK 2

Day 1: Max Effort Upper Body - Week 2

Intensity: 8/10

Primer Exercise

  • Flat Dumbbell Press - 3 x 8 reps
  • Rest: 60 seconds between sets

Max Effort Movement

  • Flat Dumbbell Press - Work up to 1-3RM
  • Attempt to beat Week 1 numbers
  • Rest: 3-5 minutes between attempts

Supplemental Movement

  • Weighted Dips - 4 x 7 reps at 85-90% effort
  • Rest: 2-3 minutes between sets

Accessory Work

  • Dumbbell Rows - 4 x 10 reps (Rest: 90 seconds)
  • Weighted Pull-ups/Chin-ups - 3 x 7 reps (Rest: 2 minutes)
  • Dumbbell Shoulder Press - 3 x 10 reps (Rest: 90 seconds)
  • Barbell Curls - 3 x 12 reps (Rest: 60 seconds)

GPP Exercise

  • Prowler Push - 4 x 30 yards (increase pace slightly)
  • Rest: 90 seconds between runs

Day 2: Max Effort Lower Body - Week 2

Intensity: 8/10 (30-minute condensed version)

Primer Exercise

  • Goblet Squats - 2 x 10 reps
  • Rest: 30 seconds between sets

Max Effort Movement

  • Front Squat (Regular stance) - Work up to 1-3RM
  • Attempt to beat Week 1 numbers
  • Rest: 3 minutes between attempts

Supplemental Movement

  • Romanian Deadlift - 4 x 7 reps at 85-90% effort
  • Rest: 90 seconds between sets

Accessory Work (Superset)

  • A1: Bulgarian Split Squats - 2 x 10 each leg
  • A2: Barbell Hip Thrusts - 3 x 12 reps
  • Rest: 90 seconds between supersets

GPP Exercise

  • Farmer's Walks - 2 x 40 yards (increase weight slightly)
  • Rest: 60 seconds between walks

Day 3: Dynamic Effort Upper Body - Week 2

Intensity: 6/10

Primer Exercise

  • Band Pull-Aparts - 3 x 15 reps
  • Rest: 30 seconds between sets

Dynamic Effort Movement

  • Speed Bench Press - 8 x 3 reps at 62% 1RM (150 lbs)
  • Rest: 45-60 seconds between sets

Supplemental Movement

  • Close-Grip Bench Press - 4 x 9 reps at 75-80% effort
  • Rest: 2 minutes between sets

Accessory Work

  • T-Bar Rows - 4 x 12 reps (Rest: 90 seconds)
  • Dumbbell Flyes - 3 x 15 reps (Rest: 60 seconds)
  • Lateral Raises - 3 x 15 reps (Rest: 60 seconds)
  • Tricep Dips - 3 x 13 reps (Rest: 90 seconds)

GPP Exercise

  • Battle Bike Intervals - 6 x 20 seconds all-out, 40 seconds easy
  • Rest: Easy pedaling during 40-second intervals

Day 4: Dynamic Effort Lower Body - Week 2

Intensity: 7/10

Primer Exercise

  • Leg Swings - 2 x 10 each direction
  • Rest: 30 seconds between sets

Dynamic Effort Movement

  • Speed Front Squats - 8 x 3 reps at 62% 1RM (115 lbs)
  • Rest: 45-60 seconds between sets

Supplemental Movement

  • Barbell Back Extensions - 4 x 9 reps at 75-80% effort
  • Rest: 2-3 minutes between sets

Accessory Work

  • Single-Leg RDL - 3 x 10 each leg (Rest: 90 seconds)
  • Leg Curls - 4 x 15 reps (Rest: 60 seconds)
  • Hack Squats - 3 x 20 reps (Rest: 90 seconds)
  • Calf Raises - 4 x 20 reps (Rest: 60 seconds)

GPP Exercise

  • Sled Drags - 4 x 30 yards backward (increase weight slightly)
  • Rest: 90 seconds between drags

WEEK 3

Day 1: Max Effort Upper Body - Week 3

Intensity: 8/10

Primer Exercise

  • Flat Dumbbell Press - 3 x 8 reps
  • Rest: 60 seconds between sets

Max Effort Movement

  • Flat Dumbbell Press (45-degree grip) - Work up to 1-3RM
  • 45-degree grip angle for different stimulus
  • Rest: 3-5 minutes between attempts

Supplemental Movement

  • Weighted Dips - 4 x 8 reps at 85-90% effort
  • Rest: 2-3 minutes between sets

Accessory Work

  • Dumbbell Rows - 3 x 10 reps (Rest: 60 seconds)
  • Weighted Pull-ups/Chin-ups - 3 x 8 reps (Rest: 90 seconds)
  • Barbell Curls - 3 x 13 reps (Rest: 45 seconds)

GPP Exercise

  • Prowler Push - 3 x 35 yards (maintain pace)
  • Rest: 60 seconds between runs

Day 2: Max Effort Lower Body - Week 3

Intensity: 8/10 (30-minute condensed version)

Primer Exercise

  • Goblet Squats - 2 x 10 reps
  • Rest: 30 seconds between sets

Max Effort Movement

  • Front Squat (Heels elevated) - Work up to 1-3RM
  • 2-inch heel elevation for quad emphasis
  • Rest: 3 minutes between attempts

Supplemental Movement

  • Romanian Deadlift - 4 x 8 reps at 85-90% effort
  • Rest: 90 seconds between sets

Accessory Work (Superset)

  • A1: Bulgarian Split Squats - 2 x 11 each leg
  • A2: Barbell Hip Thrusts - 3 x 13 reps
  • Rest: 90 seconds between supersets

GPP Exercise

  • Farmer's Walks - 2 x 45 yards (maintain weight)
  • Rest: 60 seconds between walks

Day 3: Dynamic Effort Upper Body - Week 3

Intensity: 6/10

Primer Exercise

  • Band Pull-Aparts - 3 x 15 reps
  • Rest: 30 seconds between sets

Dynamic Effort Movement

  • Speed Bench Press - 8 x 3 reps at 64% 1RM (155 lbs)
  • Rest: 45-60 seconds between sets

Supplemental Movement

  • Close-Grip Bench Press - 4 x 10 reps at 75-80% effort
  • Rest: 2 minutes between sets

Accessory Work

  • T-Bar Rows - 3 x 13 reps (Rest: 60 seconds)
  • Dumbbell Flyes - 3 x 16 reps (Rest: 45 seconds)
  • Tricep Dips - 3 x 14 reps (Rest: 60 seconds)

GPP Exercise

  • Battle Bike Intervals - 5 x 20 seconds all-out, 40 seconds easy
  • Rest: Easy pedaling during 40-second intervals

Day 4: Dynamic Effort Lower Body - Week 3

Intensity: 7/10

Primer Exercise

  • Leg Swings - 2 x 10 each direction
  • Rest: 30 seconds between sets

Dynamic Effort Movement

  • Speed Front Squats - 8 x 3 reps at 64% 1RM (118 lbs)
  • Rest: 45-60 seconds between sets

Supplemental Movement

  • Barbell Back Extensions - 4 x 10 reps at 75-80% effort
  • Rest: 2-3 minutes between sets

Accessory Work

  • Single-Leg RDL - 3 x 11 each leg (Rest: 90 seconds)
  • Leg Curls - 4 x 16 reps (Rest: 60 seconds)
  • Hack Squats - 3 x 22 reps (Rest: 90 seconds)
  • Calf Raises - 4 x 22 reps (Rest: 60 seconds)

GPP Exercise

  • Sled Drags - 4 x 35 yards backward (maintain weight)
  • Rest: 90 seconds between drags

WEEK 4

Day 1: Max Effort Upper Body - Week 4

Intensity: 8/10

Primer Exercise

  • Flat Dumbbell Press - 3 x 8 reps
  • Rest: 60 seconds between sets

Max Effort Movement

  • Flat Dumbbell Press (Single-arm) - Work up to 1-3RM each arm
  • Unilateral challenge for core stability
  • Rest: 3-5 minutes between attempts

Supplemental Movement

  • Weighted Dips - 4 x 8 reps at 85-90% effort
  • Rest: 2-3 minutes between sets

Accessory Work

  • Dumbbell Rows - 3 x 12 reps (Rest: 60 seconds)
  • Weighted Pull-ups/Chin-ups - 3 x 8 reps (Rest: 90 seconds)
  • Barbell Curls - 3 x 14 reps (Rest: 45 seconds)

GPP Exercise

  • Prowler Push - 3 x 35 yards (increase pace)
  • Rest: 60 seconds between runs

Day 2: Max Effort Lower Body - Week 4

Intensity: 8/10 (30-minute condensed version)

Primer Exercise

  • Goblet Squats - 2 x 10 reps
  • Rest: 30 seconds between sets

Max Effort Movement

  • Front Squat (Pause - 2 second) - Work up to 1-3RM
  • 2-second pause at bottom for strength off chest
  • Rest: 3 minutes between attempts

Supplemental Movement

  • Romanian Deadlift - 4 x 8 reps at 85-90% effort
  • Rest: 90 seconds between sets

Accessory Work (Superset)

  • A1: Bulgarian Split Squats - 2 x 12 each leg
  • A2: Barbell Hip Thrusts - 3 x 14 reps
  • Rest: 90 seconds between supersets

GPP Exercise

  • Farmer's Walks - 2 x 45 yards (increase weight)
  • Rest: 60 seconds between walks

Day 3: Dynamic Effort Upper Body - Week 4

Intensity: 6/10

Primer Exercise

  • Band Pull-Aparts - 3 x 15 reps
  • Rest: 30 seconds between sets

Dynamic Effort Movement

  • Speed Bench Press - 8 x 3 reps at 66% 1RM (160 lbs)
  • Rest: 45-60 seconds between sets

Supplemental Movement

  • Close-Grip Bench Press - 4 x 10 reps at 75-80% effort
  • Rest: 2 minutes between sets

Accessory Work

  • T-Bar Rows - 3 x 14 reps (Rest: 60 seconds)
  • Dumbbell Flyes - 3 x 17 reps (Rest: 45 seconds)
  • Tricep Dips - 3 x 15 reps (Rest: 60 seconds)

GPP Exercise

  • Battle Bike Intervals - 5 x 20 seconds all-out, 40 seconds easy
  • Rest: Easy pedaling during 40-second intervals

Day 4: Dynamic Effort Lower Body - Week 4

Intensity: 7/10

Primer Exercise

  • Leg Swings - 2 x 10 each direction
  • Rest: 30 seconds between sets

Dynamic Effort Movement

  • Speed Front Squats - 8 x 3 reps at 66% 1RM (122 lbs)
  • Rest: 45-60 seconds between sets

Supplemental Movement

  • Reverse Hyperextensions - 4 x 10 reps at 75-80% effort
  • Rest: 2-3 minutes between sets

Accessory Work

  • Single-Leg RDL - 3 x 12 each leg (Rest: 90 seconds)
  • Leg Curls - 4 x 17 reps (Rest: 60 seconds)
  • Hack Squats - 3 x 24 reps (Rest: 90 seconds)
  • Calf Raises - 4 x 24 reps (Rest: 60 seconds)

GPP Exercise

  • Sled Drags - 4 x 35 yards backward (increase weight)
  • Rest: 90 seconds between drags

Key Modifications Made:

Deadlift Replacements:

  • Romanian Deadlifts → Barbell Hip Thrusts (glute and hip hinge focus)
  • Sumo Deadlifts → Barbell Back Extensions (posterior chain strength)
  • Deficit Deadlifts → Reverse Hyperextensions (glute and hamstring emphasis)

Additional Changes:

  • Barbell Hip Thrusts replaced one set of hip thrusts in accessory work
  • Good Mornings added to maintain hip hinge pattern and posterior chain development

These modifications maintain the program's structure while targeting the same muscle groups through different movement patterns that emphasize glute activation, posterior chain strength, and hip hinge mechanics without traditional deadlift movements.

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    Russian Conjugate Method - Modified (No Deadlifts) | Claude