# Conjugate Method - Periodization Powerlifting — Legendary Workout Routine > Structured 16-week powerlifting program based on the Conjugate Method. (iPhone/iPad app by Charles Vanderhoff.) - Source: https://appshunter.io/ios/app/conjugate-method-periodization-powerlifting/id1234342496 (this page in markdown: same URL + `.md`) - Developer: [Charles Vanderhoff](https://appshunter.io/developer/950621709) - Category: Health & Fitness, Utilities - Price: Free with in-app purchases - Rating: 3.00/5 from 16 App Store ratings · 5 written reviews indexed - Age rating: 4+ - Requires: iOS 9.0 · 18 MB - Languages: American English - Released: 2017-05-19 - Data updated: 2026-06-01 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/conjugate-method-periodization-powerlifting/id1234342496/reviews.md ## What is Conjugate Method? Few powerlifting programs have produced legendary strength gains like the Conjugate Method. One of the most popular strength programs in the word, the Conjugate Method was popularized for powerlifting by Louie Simmons of Westside Barbell. This app is perfect for beginner to advanced athletes looking to perform the classic 16 Week Conjugate Method program with 4 training days per week. The program is structured as follows: Monday: Max Effort Lower Exercises similar to the squat or deadlift up to a 1-3 rep max. Exercises include various forms of the box squat, rack pull, deficit deadlift, and goodmornings, performed at a 1-3 rep max. This movement is usually rotated each week. Wednesday: Max Effort Upper Exercises similar to the bench press, up to a 1-3 rep max. Exercises include various forms of the board press, floor press, close grip bench press and rack press, performed at a 1-3 rep max. This movement is usually rotated each week. Friday: Speed Squat Speed squat days use wide stance box squats in order to train siting back in the squat and fully recruiting the hamstrings, glutes and lower back. Box squats also build strength out of the hole and assure that squatting depth is reached. The weight is kept at around 50% (varied from 45% - 55% over 3 weeks). Lifters commonly use bands/chains for accommodating resistance on this day. Sunday: Speed Bench The Speed Bench days are done with a close grip touch-and-go style (no bounce). Like the speed squats, the weight is kept at 50% and can be varied over 3 weeks. Please note: There are endless ways to run a conjugate periodization cycle. The exercise selections in this app are completely customizable. If you have specific needs you can base the program around the exercises you configure. This app is not connected to Westside Barbell or Louie Simmons and may deviate from information found elsewhere. ## Key features - 16-week Conjugate Method program - Four training days per week - Max Effort Lower and Upper days - Speed Squat and Speed Bench days - Customizable exercise selection - Beginner to advanced athlete focus ## Pricing and in-app purchases Base price: Free. **One-time purchases** | Purchase | Price | Type | | --- | --- | --- | | Conjugate Method Pro | $5.99 | one-time | ## Recent user reviews (5 of 5) All indexed reviews: https://appshunter.io/ios/app/conjugate-method-periodization-powerlifting/id1234342496/reviews.md ### 3/5 — Why can’t I edit my programs *2022-03-03* One part of using the conjugate method that I really like is being able to adjust the program on the day of training. It would be great if the app allowed me to record those changes and adaptations as I make them. ### 1/5 — Nope *2018-12-27* This is nothing like what goes on in Cincinnati or Columbus. The volume is entirely to low, there is not any accommodating resistance, and lack of exercise selection. People will try this and this Westside doesn’t work. When really this app is more like the rides at the County Fair, and actually Westside/Conjugate Training is The rides at Disney. ### 1/5 — It’s....ok *2018-06-15* Need to able to to change the day of the week/ workout. For example it has you ME sq on Monday. Maybe Monday is a bad day for that and I want to change it to Tuesday’s. Although I can change the date it is on a Monday ( even if it was done on a Wednesday? ### 2/5 — Good, but a lot of crashes *2018-04-13* Usually crashes 3-4 times per session. This is for the paid version. Disappointing. ### 2/5 — Needs work *2017-07-04* Although this app offers a 16 week (4 blocks) program, it seems to be missing a lot. For instance, we should be able to check the equipment we have then have the program based around those tools. Examples would be different bars available, access to bands and chains, as well as assistance equipment like Glute Ham Developers, back extension machine, reverse hypers, hip/ab developer etc. Another option would be would be to choose what movement we want to do and work up to a heavy triple then a heavy single. Then we should be able to choose our assistance work based on our weaknesses. That's the whole point of the conjugate method: strengthening weaknesses. If we don't address those we'll never get stronger. Looking forward to updates for this app, but for now, I'll stick to writing in my notebook. ## Frequently asked questions about Conjugate Method ### What is the Conjugate Method app? The Conjugate Method app provides a structured 16-week powerlifting program based on the popular Westside Barbell methodology. It guides users through four training days per week, focusing on max effort and speed lifts. ### Who is the Conjugate Method app for? This app is designed for powerlifters ranging from beginner to advanced athletes who want to follow the classic 16-week Conjugate Method program. The exercise selection is customizable to individual needs. ### What are the training days in the Conjugate Method app? The app structures training into four days: Monday for Max Effort Lower, Wednesday for Max Effort Upper, Friday for Speed Squat, and Sunday for Speed Bench. Each day focuses on specific training principles of the Conjugate Method. ### Can I customize exercises in the Conjugate Method app? Yes, the exercise selections within the app are completely customizable. You can base the program around exercises that best suit your specific needs and training goals. ### What is the rating for the Conjugate Method app? The Conjugate Method app has a rating of 3.0 stars based on 16 user ratings. This indicates a mixed reception from its user base. ### Is the Conjugate Method app free to use? Yes, the Conjugate Method app is available for free. It offers a complete powerlifting program without any upfront cost to download or use. ### When was the Conjugate Method app last updated? The Conjugate Method app was last updated on July 26, 2017. The latest version available is 1.0.5. ### Does the Conjugate Method app have ads? No, the Conjugate Method app does not contain advertisements. Users can follow their training program without interruptions from ads. ## Version history (last 5 releases) ### 1.0.5 — 2017-07-26 This app has been updated by Apple to display the Apple Watch app icon. - Bug fixes and performance improvements Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. ### 1.0.4 — 2017-07-01 - Bug fixes and performance improvements Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. ### 1.0.3 — 2017-05-25 - Bug fixes and performance improvements. Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. ### 1.0.1 — 2017-05-23 - Bug fixes and performance improvements. Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. ### 1.0 — 2017-05-19 No release notes. ## Apps similar to Conjugate Method | App | Rating | Price | Category | | --- | --- | --- | --- | | [SmartBarbell by JuggernautAI](https://appshunter.io/ios/app/smartbarbell-by-juggernautai/id6479318757) | 4.7 (7) | Free | Health & Fitness | | [Intensity - Powerlifting Log](https://appshunter.io/ios/app/intensity-powerlifting-log/id1047407323) | 4.5 (180) | Free | Health & Fitness | | [RepSpeed](https://appshunter.io/ios/app/repspeed/id1584279988) | 4.5 (17) | Free | Health & Fitness | | [My Texas Method](https://appshunter.io/ios/app/my-texas-method/id6504725569) | 3.0 (2) | Free | Health & Fitness | | [Powerlift Pro](https://appshunter.io/ios/app/powerlift-pro/id6444685814) | 4.7 (286) | Free | Health & Fitness | | [Lift4Fit Gym workout logger](https://appshunter.io/ios/app/lift4fit-gym-workout-logger/id1551467892) | 4.4 (53) | Free | Health & Fitness | ## More apps by Charles Vanderhoff - [One Rep Max: 1RM Calculator](https://appshunter.io/ios/app/one-rep-max-1rm-calculator/id950621710) - [Wendler Log 531](https://appshunter.io/ios/app/wendler-log-531/id962162633) - [Barbell Calculator Gym Calc](https://appshunter.io/ios/app/barbell-calculator-gym-calc/id979112637) - [5x5 Workout - Madcow & Reg Park](https://appshunter.io/ios/app/5x5-workout-madcow-and-reg-park/id1011004314) - [30 Day Ab Challenge - Amazing 6 Pack Abs Workouts](https://appshunter.io/ios/app/30-day-ab-challenge-amazing-6-pack-abs-workouts/id1024207720) - [30 Day Push Up Challenge - Arm & Bicep Workouts](https://appshunter.io/ios/app/30-day-push-up-challenge-arm-and-bicep-workouts/id1030027145) All apps by Charles Vanderhoff: https://appshunter.io/developer/950621709 --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-06-01.*