If I had a nickel for every time someone asked about how to run a three-times-a-week conjugate split, I’d sure have a lot of nickels. The reality is that this question still hasn’t been adequately answered. Sure, there are plenty of attempts to modify a traditional four-times-a-week conjugate split for the more convenient three-times-a-week split, but the question that invariably remains is, what does that third day look like? Is it dynamic effort lower or upper or both? What assistance exercises should be prioritized?

Another question that can be asked is what if someone has the ability to train four sessions a week, would the four-times-per-week split be more optimal for them? Of course, the answer is always, "it depends." I’ve come to know many fitness professionals that hate this saying, but I’m not one of them. Why does it depend? Because the chances of you being identical to someone else or one of your clients being a mirror image of another client is slim to none. It’s more realistic to think that the factors that drive programming decision-making will depend on the individual. So, "it depends" isn’t a bullshit answer.

RECENT: Conjugate x Conditioning Football

To make this article as clear and useable as possible, I’m going to get right to the point and show you how I use a three-times-a-week conjugate split (even for some people that have the availability to train four times a week) and how to decide what is best suited for you or your clients. With that said, I’m going to offer multiple solutions to this scenario that can be customized to the person. Moreover, I’m going to tell you why I’ve decided upon specific modalities and structures, even for individuals that could conceivably use a four-times-a-week classic conjugate split.

Advantages of Three Strength Sessions Per Week

I don’t have to tell you the obvious and how utilizing three strength sessions a week is likely more convenient for most, but there are some unforeseen benefits here that may not be as obvious. For instance, albeit the title of this article hints at a three-times-a-week training approach, what I’m suggesting will actually span beyond three times a week to include conditioning. Many of these sessions can be done outside of the gym which is nice for a change of pace and scenery. Moreover, conditioning is certainly a vital aspect of any great program. I’d be remiss to not mention it, although I'll provide an option for an individual who truly does not have more than three days to devote to their training.

Another important thing to consider is stress. That’s right, the stress of life and having responsibilities (not necessarily the stress of their training program). We all know that stress is a silent killer so piling on more stress is likely not what you or your clients need. Utilizing a three-times-a-week conjugate split offers more destressing (more on this in a second.) As previously stated, it gives people more options to get outside of their bubble and focus on things that will likely have a bigger impact on their overall results and longevity. 

So instead of just giving you one three-times-a-week option for utilizing the conjugate system, I’m going to provide options. That way, you’ll be able to utilize which one matches yourself or your clients best. Keep in mind these options are simply options and certainly are not the end-all of three-times-a-week conjugate training. These options utilize conjugate within the confines of three strength sessions per week. The conditioning aspect of what I’m going to provide should be utilized, but if three sessions are the most one can devote time to each week, I’ll give you options for that as well.

Conjugate 3x Option #1

Template

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
MAX EFFORT LOWERAEROBIC MEASURESMAX EFFORT UPPERAEROBIC MEASURESDYNAMIC EFFORT FULL BODYOFFOFF

Sample Programming

DAY 1DAY 2DAY 3DAY 4DAY 5
1. Front Squat with chains: 1RM

2. Split Stance Trap Bar RDL: 4 x 6-8 each

3. Goblet Split Squat: 3 x 8-10 each

4. ¼ Rep Glute Hip Thrust: 3 x 30

5. SA Front Rack KB Carry: 4 x 100 ft. each		Get outside and perform 30-40 minutes of conditioning. Jog for 30s, walk 30s.

This should be conversational pace. When you get back home perform 2:00 of max Hollow Rocks.		1. Bench Press with chains 1RM

2a. Incline DB Bench: 3 x 8-10

2b. Chest Supported Cable Rows: 3 x 12-15

3. Close Grip Chin-ups: 4 x 6-8

4. Prone Lateral Raises: 3 x 12-15		Get outside and go for a 60-minute walk focusing on nasal breathing the entire time.

When you get back home perform 2:00 of max banded pushdowns.		1. Speed Pull Rack Deadlifts: 10 x 3 at 45% of 1RM + 25% band tension

2a. Viking Landmine Press: 4 x 8-10

2b. Goblet Box Squat: 4 x 10-12

3. Cable Facepulls: 3 x 12-15

4. Single Arm Farmer Carry: 4 x 100 ft. each

Max Effort Variations

Week 1: Front Squat with chains & Bench Press with chains

Week 2: SSB Anderson Squat & Pin Press

Week 3: Zercher Box Squat & Shoulder Press

Week 4: SSB Front Squat & Incline Football Bar Bench

Assistance Exercises

Run the same variations for four weeks. Increase volume each week and then back off volume on Week 4.

Dynamic Effort Variations

Run the same variation for four weeks:

Week 1: 10 x 3 at 45%

Week 2: 8 x 3 at 50%

Week 3: 8 x 3 at 55%

Week 4: 6 x 3 at 60%

Who's This Program For?

Clearly, this isn’t a beginner or even an intermediate training plan. Anyone that is utilizing the max effort method should have plenty of years under them and should be comfortable hitting heavy singles with multi-joint patterns. The individual that utilizes this split probably doesn’t love conditioning either but knows they need it. This gives them the lowest effective dose that will improve their recoverability and aerobic system.

Conjugate 3x Option #2

Template

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
SUBMAX EFFORT LOWERAEROBIC MEASURESSUBMAX EFFORT UPPERAEROBICDYNAMIC EFFORT FULL BODYAEROBICOFF

Sample Programming

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6
1. Box Squat Cluster Sets: 3 x 2.2.2 (20s)

2. Glute Ham Raises: 4 x 6-8

3. Landmine Lateral Squat: 3 x 8-10 each

4. Back Raise: 3 x 12-15

5. Crossbody KB Carry: 4 x 100 ft.		5 Rounds 40s on/20s off:

1a) KB Cleans

1b) Box Step-ups

1c) Air Bike

1d) Jump Rope

1e) Side Plank  		1. Floor Press Cluster Sets: 3 x 2.2.2 (15s)

2. Rollback Triceps: 5 x 10

3a. Seated Rows: 3 x 10-12.

3b. Rope Pushdowns: 3 x 12-15.

4. Cable High to low woodchop: 4 x 8-10 each		30 minutes of conditioning split between multiple pieces of conditioning equipment ie. bike, rower, treadmill, Stairmaster

Perform at a conversational pace.		1. Seated Dynamic Box Jumps: 8 x 3

2. Trap Bar RDL: 4 x 8-10

3a. V-Handle Lat Pulldowns: 3 x 12-15

3b. Belt Squat: 3 x 12-15

4. Turkish Get-up: Accumulate 10 reps per side.		Get outside and go for a 60-minute walk focusing on nasal breathing the entire time.

When you get back home, perform 2:00 of max banded pushdowns.

Cluster Variations

Week 1: 80% of 1RM

Week: 2: 2.1.1 at 85% of 1RM

Week 3: 1.1.1 at 90% of 1RM

Week 4: Deload, 4 x 7-9 building to a moderate load

Assistance Exercises

Run the same variations for four weeks. Increase volume each week and then back off volume on Week 4.

Dynamic Effort Variations

Run the same variation for four weeks:

Week 1: Seated Dynamic Box Jumps - 8 x 3

Week 2: Seated Dynamic Box Jumps wearing a vest - 8 x 3

Week 3: Seated Dynamic Box Jumps holding a medball - 8 x 3

Week 4: Seated Dynamic Box Jumps to a higher box than last week with no additional resistance - 8 x 2

Conditioning Work Day 2

Week 1: 5 x 40 on/20s off - RPE 7

Week 2: 5 x 40 on/20s off - increase level of output slightly this week - RPE 8

Week 3: 5 x 30s on/30s off - increase level of output this week to RPE 9

Week 4: 5 x 40s on/20s off - decrease output this week to RPE 7 (same as week 1)

Who's This Program For?

Much like the first program, this isn’t a beginner or even an intermediate training plan. This individual has at least five years of serious training experience and places a higher priority on their conditioning. He or she has a little more flexibility with their schedule to train.

Conjugate 3x Option #3

Template

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
SUBMAX EFFORT LOWEROFFMAX EFFORT UPPEROFFDYNAMIC EFFORT UPPER/LOWEROFFOFF

Sample Programming

DAY 1OFFDAY 2OFFDAY 3
1. Front Squat to Pins: 4RM

2. Sumo RDL: 4 x 8-10

3. DB Walking Lunges: 3 x 20 steps

4. Single Leg Reverse Hypers: 3 x 12-15 each.

5. Farmer Carry: AMRAP 8 x 100 ft.		   1. Chin-up: 1RM

2. Close Grip Bench Press: 4 x 6-8

3. T-Bar Rows: 4 x 10-12

4. Reverse Pec Dec: 3 x 12-15

5a. Cable Palloff Press: 3 x 8 each

5b. Reverse Crunch: 3 x 8-10		 1a. Speed Pull Rack Deadlifts: 10 x 3 at 45% + 30% band tension.

1b. Band Assisted Plyo Push-ups: 10 x 3.

2a. Glute Hip Thrust: 4 x 10-12.

2b. 1-Arm KB Rows: 4 x 8-10 each.

3a. Goblet Squat: 3 x 12-15.

3b. Half-Kneeling Bottoms-up KB Press: 3 x 6-8 each.

Front Squat Programming

Week 1: 4RM

Week: 2: 3RM

Week 3: 2RM

Week 4: 1RM

Max Effort Upper Variations

Week 1: Chin-up

Week 2: Board Press

Week 3: Push Press

Week 4: Pull-up

Assistance Exercises

Run the same variations for four weeks - increase volume each week and then back off volume on Week 4.

Dynamic Effort Variations

Run the same variation for four weeks:

Week 1: 10 x 3 at 45%

Week 2: 8 x 3 at 50%

Week 3: 8 x 3 at 55%

Week 4: 6 x 3 at 60%

Conditioning Work

While there is none prescribed in this option, I’d recommend at least two, 60-minute walks per week.

Who's This Program For?

Someone that has limited training availability, but certainly not a beginner either. In fact, none of the programs are recommended in this article for beginners. Truth be told, I’d likely not use a conjugate-style program with a beginner, but that’s a topic for another day.

Closing

Now that I’ve outlined three different options for using the conjugate method in a three-times-a-week training split, this should spark new ideas with regards to effectively utilizing the conjugate method for those with limited schedules. I’d also encourage you to think about utilizing this split for those that have high-stress levels. More intensity or training is NEVER the answer. In fact, in almost two decades of working with clients, I’ve yet to find one person that required more volume or intensity to get where they wanted to go. The reality is that the inverse (less intensity/frequency) is often the answer. Something to think about! Thanks for reading.

Jason has been involved with the fitness industry for close to 17 years working with individuals and coaches. He is the owner of Jason Brown Coaching specializing in working with 35+ guys as well as providing education for strength and conditioning coaches to improve their programming. He has a Master's of Science degree in Exercise Science, is a CSCS, and is a Certified Special Strengths Coach through Westside Barbell.