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  1. #1
    Yung Wun is offline Member
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    WESTSIDE workout take a look!!!

    has anyone heard of this workout???
    and what do you think of it??

    Week 1

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 5 sets of 15 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Lying Barbell tricep extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 rep


    Week 2

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 3 sets of 20 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 3

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raises: 3 sets of 8 reps using the small strap
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 3 sets of 20 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 4

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps


    Week 5

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated Dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps



    Week 6


    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps


    Week 7

    Day 1 (max effort squat day)
    Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
    Seated dumbbell Shoulder Press: 5 sets 10 reps
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    face Pulls: 5 sets 15 reps

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
    Reverse Hypers: 4 sets 8 reps
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
    Dumbbell Tricep Extensions: 4 sets of 6 reps
    Reverse Grip Push Downs: 3 sets of 15 reps
    Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
    Pull Down Abs: 5 sets 10 reps






    Week 8

    Day 1 (max effort squat day)
    Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)
    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
    Seated dumbbell Shoulder Press: 5 sets 10 reps
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    face Pulls: 5 sets 15 reps

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 4 sets 8 reps
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps


    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Dumbbell Tricep Extensions: 4 sets of 6 reps
    Reverse Grip Push Downs: 3 sets of 15 reps
    Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
    Pull Down Abs: 5 sets 10 reps



    Week 9

    Day 1 (max day) near end of week
    Box Squat: work up to a 1 rep max
    Bench Press: work up to a 1 rep max

    * These maxes will be used as the 1RM for the next eight week cycle

  2. #2
    willpharmd's Avatar
    willpharmd is offline Junior Member
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    I've never heard of it. But here's my opinion.
    1. I wouldn't do box squats, it take the load off the muscle at the bottom of the movement.

    2. Don't see much upper back or lat exercises. ( only dumbbell rows)

    It really depends on what your goals are with this workout. If its for mass (which is my goal) I wouldn't recommend it. But u never know until u try it. It may work great for some people.

    Just my 2 cents though.

  3. #3
    xxxl83 is offline Productive Member
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    This is the westside 9 week basic workout. It's a powerlifting program.
    Many people on this board have used it as there first westside training project with great results. Do search on the "9 week program" you'll find very happy people.

    I could go on for hours explaining westside methods and reasons for their use. Louie Simmons is the Best strength coach in the world for a reason. For more info www.elitefts.com

    Also research around the powerlifting forum

    xxxl83

  4. #4
    Yung Wun is offline Member
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    thanks for the response brothas

  5. #5
    Vegas Kid's Avatar
    Vegas Kid is offline Senior Member
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    WSB isn't about gaining size, it's about power. Box squats are essential for a heavy squat and there are many lat exercises within the 9 week program.

    I've personally have had great results and so have many others.

  6. #6
    BigGreen's Avatar
    BigGreen is offline Anabolic Member
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    I'll be finishing this exact routine in about a week (when i retest my maxes). Yes, i'm the guy who also did an HST routine...i'm a big believer in turning my body into a lab. While it is true that it is very much about power as opposed to size (i've lost a big of size in my chest even though my bench has gone up in a big way) I have gained an incredible amount in my hamstrings simply because i've NEVER attacked them with such tenacity...on a reduced level, the same is true of my triceps. I'll be posting my results at the end of the month, probably in the powerlifting forum...hope you'll all check it out.

  7. #7
    tyrant7290 is offline New Member
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    Westside is a template. It is used to find your weaknesses. I have been doing westside for over a year and have had great results. You dont have to do the same exercises every week and every time you go in the gym, you find what works for you and build on it. Westside isnt about lifting heavy all the time thats where the dynamic effort days come in. Speed box squats are great to put your squat through the roof. Speed bench also helps to develop bar speed. www.elitefts.com is a great site for westside. You can find out anything you want to know about it there.

  8. #8
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    wsb is a great program and made my bench go up by 50 pounds w/no juice

  9. #9
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    i know is an old thread, but i wanted people to see if they haven't already.

  10. #10
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    also helped me get lean

  11. #11
    Cheechchong is offline Junior Member
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    What is:
    floor press
    board press
    box squats
    one leg squats
    reverse hypers...
    If you could show some pictures or gifs, I would be very grateful.

  12. #12
    iron addict is offline New Member
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    Go to www.elitefts.com for complete information on the lifts you question. WSB builds both strength and size and is IMO probably the most balanced strength program ever conceived. The standard format is a bit much for many trainees and there are many ways to modify it.

    I will post my modifications of it here soon. I train a LOT of my training clients using variations of it and it has given me the best overall results of any training system--period. If you respond to estreme volume, the volume work will work better for size. The catch is, MOST people cannot do high volume/frequency workloads PRODUCTIVELY. So.....lower volume routines are the way to go. DC's system is great, as are WSB variations,as are waved volume variations.

    Iron Addict

  13. #13
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    a lot of the things on the program your not gonna find at almost any gym. For ex., reverse hyper, glute ham raise you will almost never find those. The other stuff is pretty easy to make (boards for board press and box for squats).

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