ME UPPER

Bench Press Press Incline Bench Press Close-grip Bench Press ME UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Working Set 1x5 80% of 1RM Working Set 1x3 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises A: 3x4-6 Incline Bench B: 3x4-6 Barbell Rows C: 3x4-6 Press D: 3x4-6 EZ-Bar Curls E: 3x4-6 Lying Extensions Forearm Workout Date ME UPPER Primary Exercises Sets x Reps Press Warmup 1x5 60% of 1RM Working Set 1x5 80% of 1RM Working Set 1x3 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises A: 3x4-6 Bench Press B: 3x4-6 Barbell Rows C: 3x4-6 Incline Bench D: 3x4-6 EZ-Bar Curls E: 3x4-6 Lying Extensions Forearm Workout Date ME UPPER Primary Exercises Sets x Reps Warmup 1x5 Working Set 1x5 Working Set 1x3 Working Set 1x1 Working Set 1x1 Incline Bench Press 60% of 1RM 80% of 1RM 90% of 1RM 100% of 1RM 105% of 1RM

1RM
185 125 145 185

ME LOWER
Squats Deadlifts Front Squats Box Squats

Westsid
1RM
265 295 215 265

Weight 185 110 145 165 185 190 Weight

ME LOWER Primary Exercises Weight Squats Sets x Reps 265 Warmup 1x5 60% of 1RM 155 Working Set 1x5 80% of 1RM 210 Working Set 1x3 90% of 1RM 235 Working Set 1x1 100% of 1RM 265 Working Set 1x1 105% of 1RM 275 Assistance Exercises Weight A: 3x4-6 Leg Press B: 3x4-6 Dumbbell Lunges C: 3x4-6 Stiff-legged D: 3x4-6 Leg Curls Calf Workout AB Workout Date ME LOWER Primary Exercises Weight Deadlifts Sets x Reps 295 Warmup 1x5 60% of 1RM 175 Working Set 1x5 80% of 1RM 235 Working Set 1x3 90% of 1RM 265 Working Set 1x1 100% of 1RM 295 Working Set 1x1 105% of 1RM 305 Assistance Exercises Weight A: 3x4-6 Leg Press B: 3x4-6 Dumbbell Lunges C: 3x4-6 Stiff-legged D: 3x4-6 Leg Curls Calf Workout AB Workout Date ME LOWER

Weight 125 75 100 110 125 130 Weight

Weight 145 85 115 130 145 150 Weight

Primary Exercises Sets x Reps Warmup 1x5 Working Set 1x5 Working Set 1x3 Working Set 1x1 Working Set 1x1 Front Squats 60% of 1RM 80% of 1RM 90% of 1RM 100% of 1RM 105% of 1RM

Weight 215 125 170 190 215 225 Weight

Assistance Exercises

Assistance Exercises

A: 3x4-6 B: 3x4-6 C: 3x4-6 D: 3x4-6 E: 3x4-6

Bench Press Barbell Rows Press EZ-Bar Curls Lying Extensions Forearm Workout

A: 3x4-6 B: 3x4-6 C: 3x4-6 D: 3x4-6

Leg Press Dumbbell Lunges Stiff-legged Deadlifts Leg Curls Calf Workout AB Workout

Date ME UPPER Primary Exercises Sets x Reps Warmup 1x5 Working Set 1x5 Working Set 1x3 Working Set 1x1 Working Set 1x1 Close-grip Bench Press 60% of 1RM 80% of 1RM 90% of 1RM 100% of 1RM 105% of 1RM Weight 185 110 145 165 185 190 Weight

Date ME LOWER Primary Exercises Sets x Reps Warmup 1x5 Working Set 1x5 Working Set 1x3 Working Set 1x1 Working Set 1x1 Box Squats 60% of 1RM 80% of 1RM 90% of 1RM 100% of 1RM 105% of 1RM Weight 265 155 210 235 265 275 Weight

Assistance Exercises A: 3x4-6 B: 3x4-6 C: 3x4-6 D: 3x4-6 E: 3x4-6 Incline Bench Press Barbell Rows Press EZ-Bar Curls Lying Extensions Forearm Workout Date

Assistance Exercises A: 3x4-6 B: 3x4-6 C: 3x4-6 D: 3x4-6 Leg Press Dumbbell Lunges Stiff-legged Deadlifts Leg Curls Calf Workout AB Workout Date

Westside Conjugate Calculator

WEEK 1
RE UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Working Sets 3x8 70% of 1RM Weight 185 110 125 RE LOWER Primary Exercises Speed Squats Sets x Reps Warmup 1x5 60% of 1RM Working Sets 3x8 70% of 1RM Weight 265 155 185

Assistance Exercises A1: 3x8-10 Incline Dumbbell A2: 3x8-10 Dumbbell Rows B1: 3x10-12 Dumbbell Press B2: 3x10-12 Lat Pulldowns Incline Dumbbell C1: 3x12-15 C2: 3x12-15 Overhead Date RE UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Working Sets 3x8 75% of 1RM

Weight

Assistance Exercises A1: 3x8-10 Leg Press A2: 3x8-10 Stiff-legged B1: 3x10-12 Leg Extensions B2: 3x10-12 Leg Curls Calf Workout AB Workout Date RE LOWER Primary Exercises Speed Squats Sets x Reps Warmup 1x5 60% of 1RM Working Sets 3x8 75% of 1RM

Weight

WEEK 2
Weight 185 110 135 Weight 265 155 195

Assistance Exercises A1: 3x8-10 Incline Dumbbell A2: 3x8-10 Dumbbell Rows B1: 3x10-12 Dumbbell Press B2: 3x10-12 Lat Pulldowns Incline Dumbbell C1: 3x12-15 Overhead C2: 3x12-15 Extensions Date RE UPPER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 3x8 Bench Press 60% of 1RM 80% of 1RM

Weight

Assistance Exercises A1: 3x8-10 Leg Press A2: 3x8-10 Stiff-legged B1: 3x10-12 Leg Extensions B2: 3x10-12 Leg Curls Calf Workout AB Workout Date

Weight

WEEK 3
RE LOWER Weight 185 110 145 Primary Exercises Sets x Reps Warmup 1x5 Working Sets 3x8 Speed Squats 60% of 1RM 80% of 1RM Weight 265 155 210

Assistance Exercises

Weight

Assistance Exercises

Weight

A1: 3x8-10 A2: 3x8-10 B1: 3x10-12 B2: 3x10-12 C1: 3x12-15 C2: 3x12-15 Date

Incline Dumbbell Press Dumbbell Rows Dumbbell Press Lat Pulldowns Incline Dumbbell Curls Overhead Extensions

A1: 3x8-10 A2: 3x8-10 B1: 3x10-12 B2: 3x10-12

Leg Press Stiff-legged Deadlifts Leg Extensions Leg Curls Calf Workout AB Workout

Date

WEEK 4
RE UPPER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 3x8 Bench Press 60% of 1RM 85% of 1RM Weight 185 110 155 RE LOWER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 3x8 Speed Squats 60% of 1RM 85% of 1RM Weight 265 155 225

Assistance Exercises A1: 3x8-10 A2: 3x8-10 B1: 3x10-12 B2: 3x10-12 C1: 3x12-15 C2: 3x12-15 Date Incline Dumbbell Press Dumbbell Rows Dumbbell Press Lat Pulldowns Incline Dumbbell Curls Overhead Extensions

Weight

Assistance Exercises A1: 3x8-10 A2: 3x8-10 B1: 3x10-12 B2: 3x10-12 Leg Press Stiff-legged Deadlifts Leg Extensions Leg Curls Calf Workout AB Workout Date

Weight

lator
DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 60% of 1RM Working Sets 8x3 70% of 1RM DE LOWER Primary Exercises Weight Speed Squats 185 Sets x Reps 110 Warmup 1x5 60% of 1RM 125 Working Sets 10x2 70% of 1RM Weigh 265 155 185

Assistance Exercises A1: 3x8-10 Lying Dumbbell A2: 3x8-10 Dumbbell Press Drop Set: 1x10-12 Dips B1: 3x8-10 Dumbbell Curls B2: 3x8-10 Dumbbell Rows Drop Set: 1x10-12 Reverse-Grip Lat Date DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 60% of 1RM Working Sets 8x3 75% of 1RM

Weight

Assistance Exercises A1: 3x8-10 Reverse Lunges A2: 3x8-10 Front Squats Drop Set: 1x10-12 (6- Leg Extensions B1: 3x8-10 Back Extensions B2: 3x8-10 Deadlifts Drop Set: 1x10-12 (6Leg Curls Date

Weigh

DE LOWER Primary Exercises Weight Speed Squats 185 Sets x Reps 110 Warmup 1x5 60% of 1RM 135 Working Sets 10x2 75% of 1RM

Weigh 265 155 195

Assistance Exercises A1: 3x8-10 Lying Dumbbell A2: 3x8-10 Dumbbell Press Drop Set: 1x10-12 Dips B1: 3x8-10 Dumbbell Curls B2: 3x8-10 Dumbbell Rows Drop Set: 1x10-12 Reverse-Grip Lat (6-8) Pulldowns Date DE UPPER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 8x3 Speed Bench 60% of 1RM 80% of 1RM

Weight

Assistance Exercises A1: 3x8-10 Reverse Lunges A2: 3x8-10 Front Squats Drop Set: 1x10-12 (6- Leg Extensions B1: 3x8-10 Back Extensions B2: 3x8-10 Deadlifts Drop Set: 1x10-12 (68) Leg Curls Date DE LOWER

Weigh

Weight 185 110 145

Primary Exercises Sets x Reps Warmup 1x5 Working Sets 10x2 Speed Squats 60% of 1RM 80% of 1RM

Weigh t 265 155 210

Assistance Exercises

Weight

Assistance Exercises

Weigh t

A1: 3x8-10 A2: 3x8-10 Drop Set: 1x10-12 (6-8) B1: 3x8-10 B2: 3x8-10 Drop Set: 1x10-12 (6-8) Date

Lying Dumbbell Extensions Dumbbell Press Dips Dumbbell Curls Dumbbell Rows Reverse-Grip Lat Pulldowns

A1: 3x8-10

Reverse Lunges

Front Squats A2: 3x8-10 Drop Set: 1x10-12 (6Leg Extensions 8) B1: 3x8-10 Back Extensions B2: 3x8-10 Drop Set: 1x10-12 (68) Date Deadlifts Leg Curls

DE UPPER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 8x3 Speed Bench 60% of 1RM 85% of 1RM Weight 185 110 155

DE LOWER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 10x2 Speed Squats 60% of 1RM 85% of 1RM Weigh t 265 155 225

Assistance Exercises A1: 3x8-10 A2: 3x8-10 Drop Set: 1x10-12 (6-8) B1: 3x8-10 B2: 3x8-10 Drop Set: 1x10-12 (6-8) Date Lying Dumbbell Extensions Dumbbell Press Dips Dumbbell Curls Dumbbell Rows Reverse-Grip Lat Pulldowns

Weight

Assistance Exercises A1: 3x8-10 Reverse Lunges

Weigh t

Front Squats A2: 3x8-10 Drop Set: 1x10-12 (6Leg Extensions 8) B1: 3x8-10 Back Extensions B2: 3x8-10 Drop Set: 1x10-12 (68) Date Deadlifts Leg Curls

ME LOWER
Squats Deadlifts Front Squats Box Squats

Westside Conjugate C
1RM
400 500 350 400

WEEK 1
ME LOWER Primary Exercises Weight Squats Sets x Reps 400 Warmup 1x5 60% of 1RM 240 Warmup 1x3 80% of 1RM 320 Working Set 1x1 90% of 1RM 360 Working Set 1x1 100% of 1RM 400 Working Set 1x1 105% of 1RM 420 Assistance Exercises Weight A1: 2x8-10 Bulgarian Split A2: 2x8-10 Stiff-legged B1: 2x10-12 AB Work of Choice B2: 2x10-12 AB Work of Choice Optional Conditioning Date ME LOWER Primary Exercises Weight Deadlifts Sets x Reps 500 Warmup 1x5 60% of 1RM 300 Warmup 1x3 80% of 1RM 400 Working Set 1x1 90% of 1RM 450 Working Set 1x1 100% of 1RM 500 Working Set 1x1 105% of 1RM 525 Assistance Exercises Weight A1: 2x8-10 Lunges A2: 2x8-10 Glute Bridges B1: 2x10-12 AB Work of Choice B2: 2x10-12 AB Work of Choice Optional Conditioning Date ME LOWER Primary Exercises Sets x Reps Front Squats Weight 350 210 280 315 350 365 Weight DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 50% of 1RM Working Sets 8x3 65% of 1RM Weight 300 150 195

Assistance Exercises A1: 2x8-10 Incline Dumbbell A2: 2x8-10 Barbell Rows B1: 2x10-12 Dumbbell Press B2: 2x10-12 Lat Pulldowns C1: 2x12-15 Triceps C2: 2x12-15 EZ-Bar Curls Date DE UPPER Primary Exercises Speed Bench Sets x Reps Warmup 1x5 50% of 1RM Working Sets 8x3 65% of 1RM

Weight

WEEK 2
Weight 300 150 195

Assistance Exercises A1: 2x8-10 Incline Dumbbell A2: 2x8-10 Barbell Rows B1: 2x10-12 Dumbbell Press B2: 2x10-12 Lat Pulldowns C1: 2x12-15 Triceps C2: 2x12-15 EZ-Bar Curls Date DE UPPER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 8x3 Speed Bench 50% of 1RM 65% of 1RM

Weight

WEEK 3
Weight 300 150 195

Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises Bulgarian Split A1: 2x8-10 Squats

Assistance Exercises Incline Dumbbell A1: 2x8-10 Press

Weight

A2: 2x8-10 B1: 2x10-12 B2: 2x10-12

Stiff-legged Deadlifts AB Work of Choice AB Work of Choice

A2: 2x8-10 B1: 2x10-12 B2: 2x10-12 C1: 2x12-15 C2: 2x12-15 Date

Barbell Rows Dumbbell Press Lat Pulldowns Triceps Pushdowns EZ-Bar Curls

Optional Conditioning Date ME LOWER Primary Exercises Sets x Reps Box Squats Weight 400 240 320 360 400 420 Weight

WEEK 4
DE UPPER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 8x3 Speed Bench 50% of 1RM 65% of 1RM Weight 300 150 195

Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises A1: 2x8-10 A2: 2x8-10 B1: 2x10-12 B2: 2x10-12 Lunges Glute Bridges AB Work of Choice AB Work of Choice

Assistance Exercises Incline Dumbbell A1: 2x8-10 Press A2: 2x8-10 B1: 2x10-12 B2: 2x10-12 C1: 2x12-15 C2: 2x12-15 Date Barbell Rows Dumbbell Press Lat Pulldowns Triceps Pushdowns EZ-Bar Curls

Weight

Optional Conditioning Date

onjugate Calculator
WEEK 1
DE LOWER Primary Exercises Speed Squats Sets x Reps Warmup 1x5 50% of 1RM Working Sets 10x2 65% of 1RM Weight 400 200 260

ME UPPER
Bench Press Press Incline Bench Press Close-grip Bench Press

1RM
300 200 250 300

Assistance Exercises Weight A1: 2x8-10 Reverse Lunges A2: 2x8-10 Glute-ham Raises B1: 2x10-12 AB Work of B2: 2x10-12 AB Work of Optional Conditioning Date

ME UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises A1: 2x8-10 Dumbbell Bench A2: 2x8-10 Dumbbell Rows B1: 2x10-12 Bent-over Flyes B2: 2x10-12 Straight-arm C1: 2x12-15 Overhead C2: 2x12-15 Dumbbell Curls Date ME UPPER Primary Exercises Sets x Reps Press Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises A1: 2x8-10 Dumbbell Bench A2: 2x8-10 Dumbbell Rows B1: 2x10-12 Incline Dumbbell B2: 2x10-12 Straight-arm C1: 2x12-15 Overhead C2: 2x12-15 Dumbbell Curls Date ME UPPER

Weight 300 180 240 270 300 315 Weight

WEEK 2
DE LOWER Primary Exercises Speed Squats Sets x Reps Warmup 1x5 50% of 1RM Working Sets 10x2 70% of 1RM Weight 400 200 280 Weight 200 120 160 180 200 210 Weight

Assistance Exercises A1: 2x8-10 Step-ups A2: 2x8-10 Reverse B1: 2x10-12 AB Work of B2: 2x10-12 AB Work of Optional Conditioning Date

Weight

WEEK 3
DE LOWER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 10x2 Speed Squats 50% of 1RM 75% of 1RM Weight 400 200 300 Primary Exercises Incline Bench Press Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises Dumbbell Bench A1: 2x8-10 Press Sets x Reps Weight 250 150 200 225 250 260 Weight

Assistance Exercises A1: 2x8-10 Reverse Lunges

Weight

A2: 2x8-10 B1: 2x10-12 B2: 2x10-12

Glute-ham Raises AB Work of Choice AB Work of Choice

A2: 2x8-10 B1: 2x10-12 B2: 2x10-12 C1: 2x12-15 C2: 2x12-15 Date

Dumbbell Rows Bent-over Flyes Straight-arm Pulldows Overhead Extensions Dumbbell Curls

Optional Conditioning Date

WEEK 4
DE LOWER Primary Exercises Sets x Reps Warmup 1x5 Working Sets 5x1 Speed Pulls 50% of 1RM 65% of 1RM Weight 500 250 325 ME UPPER Primary Exercises Close-grip Bench Press Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises Dumbbell Bench A1: 2x8-10 Press Sets x Reps A2: 2x8-10 B1: 2x10-12 B2: 2x10-12 C1: 2x12-15 C2: 2x12-15 Date Dumbbell Rows Bent-over Flyes Straight-arm Pulldows Overhead Extensions Dumbbell Curls Weight 300 180 240 270 300 315 Weight

Assistance Exercises A1: 2x8-10 A2: 2x8-10 B1: 2x10-12 B2: 2x10-12 Step-ups Reverse Hyperextensions AB Work of Choice AB Work of Choice

Weight

Optional Conditioning Date