My refined exercise index for my own conjugate training system

Max Lower Movement	Dynamic Lower		Max Upper	Repetition / Speed Upper
Perform one of the following movements to a 1 or 2RM	Perform one squat movement and one deadlift movement		Perform one of the following movement for a 1-3RM	Alternate between regular bench 5RM, and any other of the following movements
Regular Bar Box Squats	Box Squats + Bands		Reverse Band Bench (green band)	Regular Bench press (5RM)
Safety Bar Box Squats	Sumo Speed Pulls + Bands		Board Press	Speed Bench + Bands
Regular Bar Reverse Band Free Squats	Box Squats + chains		Slingshot Bench	Speed Bench + Chains
Rack Pulls (below Knee)	Sumo Speed Pulls + chains		Regular Bench Press	Slingshot Bench + chains
Regular Bar Box Squats + chains	Dead Stop Squats (free squat)		Reverse Band Close Grip (blue band)
Zercher Squat (dead start)	Free Squats		Slingshot Floor Press	Speed Med Ball Passes KB Snatches BB snatches DB Snatches Plyo push ups
Safety Bar Box Squat + bands	Conventional Stance Speed Pulls + bands		Regular Bench Press  chains
Deadlift (plus reverse band on top sets)	Box Squats + bands and chains		Regular Bench Press
Assistance 1	Assistance 1		Assistance 1	Assistance 1
Pick one or two of the following	Pick one or two of the following		Pick one or two of the following	Pick one or two of the following
Romanian Deadlifts	Barbell Hip Lifts		Flat DB Press 6-10 reps	DB Shoulder Press
Good Mornings	Kettlebell Swings		Incline DB Press	Seated overhead lock outs
Good Mornings + chains	KB Romanian Deads (sumo)		Incline BB Press ¼ rep hell	Log Press for reps
Stiff Leg Rack Pulls	Reverse Hypers		JM Press	Barbell Shoulder Strict Press
Deficit Deads (4 mats)	Back Extensions		DB Floor Press	Shoulder Shocker
Snatch Grip Deadlifts	Glute Ham Raises		Press up variations	Decline EZ bar tricep extensions
Front squats			Dips	Bamboo Bench
Olympic Squats			Rolling DB extensions
KB Squats			Chain Extensions
Safety Bar Box Squat Drop set			Rolling DB floor Extensions
Safety Bar Good Mornings			Press downs
			Tricep Hell (boards)
Max Lower Day	Dynamic Lower Day		Max Upper Day	Repetition / Speed Upper
Assistance 2	Assistance 2		Assistance 2	Assistance 2
Pick one of the following	Pick one of the following		Pick one of the following	Pick one of the following
Glute Ham Raises	HASDs		Kneeling DB rows	Chin Up Variations
Back Extensions	Prowler Sprints		Cambered Bar Bench Rows	Lat Pull down variations
Barbell Hip Raises	Dragging Sled Sprints		DB Bench Rows	Inverted Rows
Reverse Hypers	Prowler walks		Seated Pulley Rows	Rope Climbs
Barbell Roll Outs	Backwards Drags		Inverted Rows
Standing Crunches	Sideways Drags		Bent over Rows
			V-grip grappler rows
Assistance 3	Assistance 3		Assistance 3	Assistance 3
Pick one of the following	Pick one of the following		Pick one of the following	Pick one or two of the following
DB or BB Split Squats	Incline Garhammer		Face Pulls	Shrugs
Poliquin Step Ups	Weighted Crunches		Seated DB Power Cleans	Standing  BB Bicep Curls
DB or BB walking Lunges	Russian Twists		Rear Delt Raises	Incline DB Curls
	TGU’s		Powell Raises	EZ bar Scott Curls
			Trap 3 Raise	Reverse Curls
			YTWL’s	Conc. Curls
			Band Pull Aparts	Swiss bar curls
			TRX High Rows
			Elbow Out Rows