Westside Training - Standard Program

Week: Workout 1 - DE Bench Press DE TRICEPS Shoulders LATS Biceps Workout 2 - ME Squat/DL ME UL Lower Back / HAMS ABS (upper/lower) Workout 3 - ME Bench Press ME Bench LATS Shoulders TRICEPS Biceps Workout 4 - DE Squat/DL DE Box Squat Deadlift HAMS / Lower Back ABS (obliques)
ME Exercises (Upper Body) Thick bar or regular barbell bench press, Barbell floor press, Rack lockouts, 1, 2, 3 or 4 Board presses, Incline barbell bench, Close-grip bench press, etc. TRICEPS Triceps ext. (dumbbell or barbell), pushdowns, close-grip benches, rack lockouts, dips, elbowsout extensions, 4-5 board presses, etc. LATS/Upper Back ROW - Bent-over dumbbell, kbell or barbell rows, EZ bar rows, chest-supported rows, etc. CHINS - Chins/Pull-ups (various grips) Band pull-aparts, face pulls, shrugs, etc. DE Bench Bench press, dumbbell bench press, etc.

Sets / Reps 8 x 3 (60%) 3-5 x 3-5 3-5 x 10-12 3-5 x 10-12 2-3 x 8-12 Sets / Reps ME x 3-5 3-5 x 3-8 3-5 x 8-15 3-5 x 5-20 Sets / Reps ME x 3-5 4-7 x 3-10 3-5 x 10-12 3-5 x 10-12 2-3 x 8-12

Weight

Reps

Week: Workout 1 - DE Bench Press DE TRICEPS Shoulders LATS Biceps Workout 2 - ME Squat/DL ME UL Lower Back / HAMS ABS (upper/lower) Workout 3 - ME Bench Press ME Bench LATS Shoulders TRICEPS Biceps Workout 4 - DE Squat/DL DE Box Squat Deadlift HAMS / Lower Back ABS (obliques)
ME Exercises (Lower Body) Box squats, Rack pulls (partial deadlifts), Front, Back and Hack Squats, Deadlifts, Zercher squats, etc. DE Squat/DL Box squats - various height boxes HAMS/Lower Back Glute-ham raises, Romanian deadlifts, Good mornings, Stability ball lifts, leg curls, Reverse Hypers, pull-throughs, upright sled drags kbell swings, back raises, band curls, band good mornings, etc. Unilateral Movement (Lower Body) Single-leg squats, Step ups, Lunges, Speed-skater squats, etc.

Sets / Reps 8 x 3 (60%) 3-5 x 3-5 3-5 x 10-12 3-5 x 10-12 2-3 x 8-12 Sets / Reps ME x 3-5 3-5 x 3-8 3-5 x 8-15 3-5 x 5-20 Sets / Reps ME x 3-5 4-7 x 3-10 3-5 x 10-12 3-5 x 10-12 2-3 x 8-12

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Sets / Reps Weight 10 x 2 (55%) 6-10 x 1-55% 3-5 x 8-15 3-5 x 5-20

Reps

Sets / Reps Weight 10 x 2 (60%) 6-10 x 1-60% 3-5 x 8-15 3-5 x 5-20
MAX EFFORT LIFTS: Rotate every 2 weeks DE Bench Week 1: 60% Week 2: 70% Week 3: 80% Week 4: 60% Volume Week 1: Medium Week 2: High Week 3: Very High Week 4: Low

Reps

Shoulders/High End Work Seated dumbbell clean, Bradford press, Side press, Rear delt flyes, overhead press, Push presses, Shrugs, dumbbell military press, Dumbbell bench presses, Blast Strap push-ups, etc. BICEPS/Grip Barbell, EZ bar or reverse curls, forearm curls, Hammer curls, Zottman curls, dumbbell curls, Hex head dumbbell holds, plate pinches, etc. ABS Russian twists, Side Bends, Straight leg situps, Hanging leg raises, Weighted sit-ups Stability ball crunches, Rainbows, ab fallouts, Leg raise on stability ball, etc.

DE Squat/DL Week 1: 55% Week 2: 60% Week 3: 65% Week 4: repeat ME Bench Floor Presses 2 Board Press Incline Press Bench Press 1 Board Press

Blast Strap exercises: Push-ups, rows, dips, chins, leg raises, external rotator, flyes, triceps extensions, rear delts, abs, curls, etc.

Back-off weeks: 1) Complete week off 2) DE/ME the same - no assistance work 3) No ME, just DE and assistance work 4) No ME/DE work; just assistance work 5) DE/ME/RE work at a reduced volume