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  1. #1
    DLK
    DLK is offline Junior Member
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    Westside routines

    I have been trying to find a full westside routine for a while now but i have done it. Can anyone on here give me an example or describe their own for me.
    Thanks, DLK

  2. #2
    Ermantroudt's Avatar
    Ermantroudt is offline Associate Member
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  3. #3
    USMC0331 is offline New Member
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    Quote Originally Posted by DLK
    I have been trying to find a full westside routine for a while now but i have done it. Can anyone on here give me an example or describe their own for me.
    Thanks, DLK
    go to ************systems.com....all sorts of great westide routines

  4. #4
    phreezer's Avatar
    phreezer is offline Respected Member
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    This is the Standard workout..

    Monday - Max Effort Lower Body Day
    Box Squats 3 sets of 5 (3-5 warm-up sets)
    Good Mornings 3 sets of 5 (3-5 warm-up sets)
    Pull-Throughs 4-8 sets of 8
    Pull-down Abs 3-7 sets of 8
    Hanging Leg Raises 4 sets to failure
    Reverse Hypers 4 sets of 8

    Wednesday - Max Effort Bench Day
    -First 2 weeks: Board Press 3 sets of 5 (3-5 warm-up sets)
    -Second 2 weeks: Floor Press 3 sets of 5 (3-5 warm-up sets)
    Skull Crushers 60 total reps w/10 rep max per set
    Seated Cable Row 3 sets of 8 (3-5 warm-up sets)
    Face Pulls 3 sets of 8
    External Rotations 4 sets of 8

    Friday - Dynamic Effort Lower Body Day
    Box Squat 15 sets of 2 reps
    Romanian Deadlifts 4 sets of 15
    Pull -down Abs 3-7 sets of 8
    Hanging Leg Raises 4 sets to failure
    Reverse Hypers 4 sets of 8

    Sunday - Dynamic Effort Bench Day
    Bench Press 15 sets of 3 reps
    Pin Press 2 sets of 5 (3-5 warm-up sets)
    Bent-over Barbell Rows 3 sets of 5 (3-5 warm-up sets)
    Face Pulls 3 sets of 8
    External Rotations 3 sets of 8
    Seated Dumbbell Press 3 setsof 8

    -------------------------------------------------------

    And then here is a Modified Westside routine by a friend of mine who changed it up a little to help add some more mass...

    Monday: Normally my "Max Effort" bench press day.

    Flat bench DB press: 5x5
    Push Presses: 5x5
    Rows: (periodized Westside style)
    Reverse Hypers: (Westside style)
    External Rotations for rotator cuff: 2x8
    Curls: 2x15
    Elbow prehab

    Wednesday: Normally my "Max Effort" squat/deadlift day.

    Olympic Squats (narrow stance): 5x5
    Stiff Legged Deadlifts: 5x5
    Reverse Hypers: 3x8
    Ab work
    Side bends
    Reverse curls:2x15

    Friday: Dynamic Effort bench day
    Speed bench with bands: 8x3
    Close grip 2 board bench: 3x5
    Rows
    Reverse Hypers
    Curls
    Elbow Prehab

    Sunday: Dynamic Squat/DL day
    Box squats with bands: 8x2
    Speed deadlifts with bands, sometimes standing on a platform with the bar resting right on top of my feet: 6x1
    Reverse Hypers: 3x8
    Shrugs: (I do shrugs for grip work, since I don't like static holds. This means I never use straps, and I usually either go for really high reps (20) or I use a 'clean grip', or sometimes both).
    Ab work
    Side bends

  5. #5
    kdawg21's Avatar
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    Excellent post..... you can also craft your own personalized routine by reading the articles and picking and choosing exercises

  6. #6
    slobberknocker's Avatar
    slobberknocker is offline Associate Member
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    most people i know do this

    MONDAY me sq/dl
    gm or low box squat or dl variation, 1rm
    hams
    low back
    abs


    WEDNESDAY me bench
    main bench move 1rm
    shoulders
    lats
    tris


    FRIDAY de sq/dl
    speed box squat 10x2, 50-60%
    speed pulls 6x1, 50-60%
    hams
    low back
    abs


    SUNDAY de bench
    speed bench 8x3
    shoulders
    lats
    tris

  7. #7
    powerlifter's Avatar
    powerlifter is offline Anabolic Member
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    Yeah the beauty of WS is that you can change to different exercises as long as they are in the same area ( changing 1 ME exercise for another etc )

  8. #8
    phreezer's Avatar
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    In fact one should be changing those exercises every couple of weeks... for more advanced powerlifters that have been doing the program for awhile... They should probably be changing their ME exercise every week.

  9. #9
    powerlifter's Avatar
    powerlifter is offline Anabolic Member
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    Quote Originally Posted by phreezer
    In fact one should be changing those exercises every couple of weeks... for more advanced powerlifters that have been doing the program for awhile... They should probably be changing their ME exercise every week.

    Good point Bro

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