STRONG WITH ONE BAR: 16 Weeks of Straight Bar Conjugate

🚨 THE 16-WEEK STRAIGHT BAR CONJUGATE PROGRAM (RAW) 🚨
No specialty bars. No excuses. Just pure work.

This is the exact 16-week conjugate-style program I built for lifters training in commercial gyms or home setups with limited gear. You won’t need a specialty gym, $3,000 in equipment, or an elite-level facility to get brutally strong. All you need is a straight bar, a plan, and the mindset to show up and earn it. 🏋️‍♂️🔥

Whether you're prepping for a meet, rebuilding your base, or looking to slap 50–100 lbs on your total without having access to a monolift or specialty bars — this program is for you.

✅ WHAT YOU GET:

• 📆 16 weeks of fully structured conjugate training
• 🧠 Smart max effort + dynamic effort rotation
• 📉 Back extension progression built into every lower day
• 🥵 Paused reps, board work, band tension, and variation — all dialed in to push progress
• 💪 Specific accessory setups for squat, deadlift, and bench days (quad/hamstring-focused)
• 📈 Weekly adjustments in rep ranges, set volumes, and band work
• 🔄 Designed to work with just a straight bar + bands + boards + blocks

🧰 WHAT YOU’LL NEED:
This program was made to work with minimal tools — but you will need a few things:

• A straight bar (obviously)
• 1–6 inch blocks for deadlift variations
• A pair of mini bands and a heavier set of bands for accommodating resistance
• 1–3 wooden bench boards (or DIY blocks)
  Everything else can be done in a regular commercial gym.

👊 WHO THIS IS FOR:

• Raw powerlifters training in normal gyms
• Garage lifters with limited gear
• Lifters who know conjugate works — but don’t have specialty bars or elite equipment
• Anyone who wants to stop spinning their wheels and start stacking plates

⚠️ THIS PROGRAM IS NOT FOR:

• People looking for a cookie-cutter linear progression
• Beginners who don’t know how to brace, squat, pull, or bench properly
• Anyone scared of hard work, rotation, or lifting heavy weekly

🧠 WHAT MAKES IT DIFFERENT:
This isn't just a bunch of random conjugate workouts tossed together. Every week is built with intention — matching band tension, rotating lift variations to avoid plateaus, and using proven accessories that complement the main lift. Lower days rotate quad vs. hamstring focus, upper days include a balance of pressing, pulling, triceps, curls, and band finishers— all structured to drive results without equipment overload.

Just a hard-hitting plan that works.

💥 READY TO RUN THIS?
Pick up some bands. Stack your boards. Bring your effort.
This is 16 weeks of no-nonsense programming to get strong as hell with just the basics.