Conjugate Max-Effort Lower
Westside max-effort lower day. Work up to a heavy 1-3RM single on a rotating main lift (box squat / good morning / rack pull), then 3-4 posterior-chain and trunk supplements. ~16 working sets, ~75 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Box Squat Rotating ME lift (week-1 = box squat). Ramp ascending singles to a top 1-3RM at RPE 9-9.5. Sit back to a parallel box, stay tight, no rocking. The program rotates this lift across weeks. 4 warm-up sets first 3 × 1 · rest 3:30–4 min | 3 | 1 | 3:30–4 min |
| 02 | Glute Ham Raise First supplement. 3-4 × 8-10 RPE 8. Add weight to chest or slow the eccentric once bodyweight is easy. 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 03 | Romanian Deadlift Posterior-chain supplement. 3 × 8 RPE 8. Push hips back, soft knees, stretch the hamstrings — leave the lockout grind for ME day. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Reverse Hyperextension GPP / low-back restoration. 3 × 12-15 RPE 7-8. Controlled, no swinging — this decompresses and builds the spinal erectors. 3 × 15–12 · rest 1:30 | 3 | 15–12 | 1:30 |
| 05 | Hanging Leg Raise Trunk work. 3 × 10-15 RPE 8. Brace and control the descent; this is the anti-extension strength that holds position under the ME bar. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Rotate the ME lift per the program week (box squat, good morning, rack pull, front squat) so loads stay >90% without staling. Ramp singles to one 1-3RM at RPE 9-9.5; if it moves at RPE <9, take one more jump. Supplements are RPE 8 hypertrophy/GPP, not maximal — drive blood to the posterior chain, don't re-tax the CNS. Sub front squat for box squat if low back is fried. Bands/chains (if available) add accommodating tension to the ME bar; the barbell prescription stands without them.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Conjugate Max-Effort Lower template?
Rotate the ME lift per the program week (box squat, good morning, rack pull, front squat) so loads stay >90% without staling. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Conjugate Max-Effort Lower, and how long does it take?
Conjugate Max-Effort Lower runs 5 movements and about 15 working sets, roughly 73 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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