westside training template and sample workout

[Doc.Sust]

Wednesday: Max effort bench press training
The max effort exercise: work up to 1 or 3 rep max
Supplemental exercise: Triceps movement The best exercises for this group include JM presses, and barbell or dumbbell extensions, board presses or rack lockouts.
Accessory movements: (triceps, lats, delts)
This includes movements for the lats, shoulders and possibly extra triceps work. The best movements for this group include triceps extensions, rows and various shoulder raises.
Prehabilation Movements: (training of the joints)
This includes movements for the elbow and shoulder joints: The best movements for this group include external shoulder rotations, pushdowns and sled dragging for two to four sets of 12 to 15 reps.
Sunday: Dynamic bench press training
Bench Press: Work up to 8 sets of 3 reps using three different grips all inside the rings. (See previous FAQ to determine bar weight).
Supplemental Exercise: Triceps movement The best movements are close grip bench presses, JM presses, and dumbbell or barbell extensions, high board presses, or rack lockouts.
Accessory movements: (triceps, lats, delts)
This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include triceps extensions or pushdowns, rows and various shoulder raises.
Prehabilation Movements: (training of the joints)
This includes movements for the elbow and shoulder joints. The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps.
What is the Basic Template for squat/deadlift workouts?
Monday: Max effort squat and deadlift training
The max effort exercise: work up to 1 to 3 rep max
The supplemental movement:
This will include one exercise for the hamstrings. The best movements for them include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for three to six sets of 5 to 8 reps.
The accessory movements:
One or two abdominal movements
One lower back movement: The best exercise for this purpose is the reverse hyper for three to four sets of 6 to10 reps.
Prehabilation Movements
This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.
Friday: Dynamic squat and deadlift training
The box squat: Work up to 8 sets of 2 reps with prescribed percentage
The supplemental movement:
This will include one exercise for the hamstrings. The best movements for the hams include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for four to six sets of 5 to 8 reps.
The accessory movements:
One or two abdominal movements for three to five sets of 6 to 12 reps
a. One lower back movement: The best exercise for this purpose is the reverse hyper performed for three to four sets of 8 reps.
Prehabilation Movements
This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.




What is Prilipin’s Table?
A. S. Prilipin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%. Once one goes above the rep range shown, the bar slows, which translates to less power. If you do fewer or more lifts than Prilepin suggests will cause a decrease in training effect.
Number of Reps for Percent Training
Percent/Reps per set/Optimal Total/Range
55-65/ 3-6 /24 /18-30
70-75 /3-6 /18 /12-24
80-85/ 2-4 /15 /10-20
90+ /1-2/ 7 /4-10






What are the percentages to use on dynamic bench day?
The percentages for dynamic bench press day when using straight weight (no bands or chains) or chains are as follows:
Beginner - 60%
Intermediate - 55%
Advanced - 50%
The percentages are the same when using chains because there is a total deload at the bottom of the lift. Remember that these numbers are guidelines and are always subject to change. This is based on the lifter and bar speed. Base your percentages off of you raw bench press.



EliteFTS Article FAQ
For www.EliteFTS.com

Tension Values of Jump-Stretch bands with different cinching and anchoring systems.
"Slack" measures distance from nearest part of anchor to end of band held to furthest length.
"Single-cinch" means one end or loop fed through another loop around an anchor.
"Double-cinched" means one loop feed through other loop twice around anchor. Third option is self-explanatory.
"Double-looped" refers to draping band over bar so that the two loops of each band are used as a single suspension point.
The measures after the slack tell you how much extra stretch from the slack point (=0) the poundage gives you . . . i.e. if 45 lbs stretches a band 4" then 45 lbs of pressure will stretch it 4". In the case of the double-looped anchoring the use of four loops to hold the barbell took up enough band so that the bottom of the barbell was actually one inch higher than the bands hanging slack - hence the "-1.0" for the 45 lb measure.
The bands were looped around the outside of the barbell collar in every case. I assume that you would place weights on the outside of the band as you add them.
Strong Bands - (single-cinched)
Slack = 33.0"
w/ 45 bb = 1.5"
w/ 135 = 15.25"
185 = 27.5"
Strong Bands - (double cinched)
Slack = 27"
w/ 45 bb = 1.5"
w/ 135 = 12.5"
185 = 22.5"
205 = 28"
Strong Bands - (single-cinched around two dumbbells)
Slack = 19"
w/ 45 bb =2.75"
w/ 135 = 12.75"
185 = 21.0"
205 = 24.0"
235 = 30.0"
Strong Bands - (double looped)
Slack = 18"
w/ 45 bb = -1" (less than slack)
w/ 135 = 2"
185 = 4"
205 = 5.25"
235 = 6.5"
Average Bands - (single-cinched)
Slack = 32.5"
w/ 45 bb = 3.0"
95 = 15.0"
115 = 21.5"
125 = 25.0"
w/ 135 = 28.5"
Average Bands - (double cinched)
Slack = 25.0"
w/ 45 bb = 2.75"
95 = 11.5"
115 = 17.75"
125 = 22.5"
w/ 135 = 23.5"
Average Bands - (single-cinched around two dumbbells)
Slack = 18.5"
w/ 45 bb = 2.25"
w/ 135 = 16.5"
185 = 28.5"
205 = 34.5"
235 = 41.5"
Average Bands - (double looped)
Slack = 18"
w/ 45 bb = -1.0 (less than slack)
w/ 135 =2"
185 = 5.5"
205 = 7.25"
235 = 10"
Light Bands - (single-cinched)
Slack = 35"
w/ 45 bb = 7.0"
65 = 13.75"
85 = 22.5"
95 = 28.25"
Light Bands - (double cinched)
Slack = 29.5"
w/ 45 bb = 5"
65 = 10.5"
85 = 17.5"
95 = 22.5"
105 = 26.75"
Light Bands - (single-cinched around two dumbbells)
Slack = 20.5"
w/ 45 bb = 6.0"
95 = 20"
w/ 135 = 32.5"
Light Bands - (double looped)
Slack = 18"
w/ 45 bb = -0.5 (less than slack value)
w/ 135 = 5.0"
185 = 11.5"
235 = 19.5"
I also measured the minis -double-looped
Slack = 18.5"
45 = 3.75"
65 = 8.25"
85 = 14.0"
95 = 18.5"
I have learned that a heavily-used (for over a year) mini-band will stretch 50% more than its new counterpart. i.e. 95 pounds will stretch 27" instead of 18.5"
Band tension for the squat and bench press
Here are the approximate tensions that each band provides when choked underneath a 3x3 base. The top tension was measured at about 50” from the top of the base to the barbell and the bottom tension was a little less than 40”.
Band – Top/Bottom
Strong – 235/185
Average - 190/135
Light - 115/95
To set up the mini-bands, place one end of the band around the sleeve of the bar, run the other end around the base of the power rack or dumbbell handle and pull it back onto the sleeve of the bar. This will ensure that there is tension at the bottom of the bench press. In order to add more tension, adding a 2x4 to the base or wrapping the mini-band around the handles of two dumbbells can widen the base. Make sure that the dumbbells are heavy enough that they do not move while the bands are at their maximum tension. Remember that the set-up for the bench press is different than the squat. Both ends of the mini-band are around the sleeve of the bar. The tension is approximately 90lbs at the top and 40lbs at the bottom. This is approximate and will vary from lifter to lifter.
What is the Basic Template for bench press workouts?
Wednesday: Max effort bench press training
The max effort exercise: work up to 1 or 3 rep max
Supplemental exercise: Triceps movement The best exercises for this group include JM presses, and barbell or dumbbell extensions, board presses or rack lockouts.
Accessory movements: (triceps, lats, delts)
This includes movements for the lats, shoulders and possibly extra triceps work. The best movements for this group include triceps extensions, rows and various shoulder raises.
Prehabilation Movements: (training of the joints)
This includes movements for the elbow and shoulder joints: The best movements for this group include external shoulder rotations, pushdowns and sled dragging for two to four sets of 12 to 15 reps.
Sunday: Dynamic bench press training
Bench Press: Work up to 8 sets of 3 reps using three different grips all inside the rings. (See previous FAQ to determine bar weight).
Supplemental Exercise: Triceps movement The best movements are close grip bench presses, JM presses, and dumbbell or barbell extensions, high board presses, or rack lockouts.
Accessory movements: (triceps, lats, delts)
This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include triceps extensions or pushdowns, rows and various shoulder raises.
Prehabilation Movements: (training of the joints)
This includes movements for the elbow and shoulder joints. The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps.
What is the Basic Template for squat/deadlift workouts?
Monday: Max effort squat and deadlift training
The max effort exercise: work up to 1 to 3 rep max
The supplemental movement:
This will include one exercise for the hamstrings. The best movements for them include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for three to six sets of 5 to 8 reps.
The accessory movements:
One or two abdominal movements
One lower back movement: The best exercise for this purpose is the reverse hyper for three to four sets of 6 to10 reps.
Prehabilation Movements
This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.
Friday: Dynamic squat and deadlift training
The box squat: Work up to 8 sets of 2 reps with prescribed percentage
The supplemental movement:
This will include one exercise for the hamstrings. The best movements for the hams include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for four to six sets of 5 to 8 reps.
The accessory movements:
One or two abdominal movements for three to five sets of 6 to 12 reps
a. One lower back movement: The best exercise for this purpose is the reverse hyper performed for three to four sets of 8 reps.
Prehabilation Movements
This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.
What is Prilipin’s Table?
A. S. Prilipin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%. Once one goes above the rep range shown, the bar slows, which translates to less power. If you do fewer or more lifts than Prilepin suggests will cause a decrease in training effect.
Number of Reps for Percent Training
Percent/Reps per set/Optimal Total/Range
55-65/ 3-6 /24 /18-30
70-75 /3-6 /18 /12-24
80-85/ 2-4 /15 /10-20
90+ /1-2/ 7 /4-10
I think I hurt my rotator cuff. What should I do to rehab it?
Start with the cuff complex which is listed below.
Use 5 pounds for all the movements.
Overhead press
Overhead triceps extension
Side raises with thumbs up
Side raises with thumbs middle
Front raise with thumbs up
Front raise with thumbs middle
Bent side raise thumbs up
Bent side raise thumbs middle
Bent front raise thumbs up
Bent front raise thumbs middle
Zottsman curl – this is like a curl with an extra twist at the top.
External rotation – only top half
External rotation – only bottom half
Start with one set of 10 reps with 5 pounds and work up to 2 sets of 20 with 20 pounds over time (by this I mean months, not by next week).
When finished with this workout, start the following shoulder traction work.
Lay on bench with a average or light band set up like you would a reverse band press. Lay on the bench and strap the band around your wrist (don’t grab the band, you want all the stretch to go to the shoulder and not be limited by your grip strength). Let the band pull your arm up and out. Move the arm around to try and lengthen the shoulder joint.
Do the same as above with the band wrapped around the power rack in different locations, except now you will be standing in front of the rack with the band on the side post of the rack. Move and stretch in every direction you can think of.
Do the traction work before and after all training sessions. Do the cuff work 4 – 5 times the first week, 3 times the second week and then only on upper body days after that.
Other Stuff:
-Use a cut up bench shirt for all bench training. This should be a loose shirt.
-Drop the bands on the squat for awhile. You have time. Try the Safety Squat bar for a three week phase. The first two weeks use 15 sets of 2 reps. The last two weeks will be 8 sets 2 reps. Also use your squat suit straps down and try to use a medium stance. I actually like to use three different stances; close, medium and wide.
-Keep icing it.
Remember when it begins to feel better you HAVE to keep with the above stuff in some form or another to keep it from coming back.
I am weak off my chest when I bench press...what do I do?
There are a number of things that can be done to help a lifter that has a weakness off the chest. For a complete article on this subject check out the Dave's article in the Testosterone section.
Work on your bar speed.
Your lats are weak.
You are not staying tight (shoulder blades pulled together and your belly filled with air).
The bar weight is simply too heavy!
Increase shoulder strength
This is only a partial list. Read the article and find out how to correct these mistakes. Be prepared to bench big.
What are the percentages to use on dynamic bench day?
The percentages for dynamic bench press day when using straight weight (no bands or chains) or chains are as follows:
Beginner - 60%
Intermediate - 55%
Advanced - 50%
The percentages are the same when using chains because there is a total deload at the bottom of the lift. Remember that these numbers are guidelines and are always subject to change. This is based on the lifter and bar speed. Base your percentages off of you raw bench press.
What is work capacity and how do I increase it?
During a dinner conversation with Mel Siff (author of Supertraining) and Louie Simmons the topic of periodization training came up. Mel made a statement that I will never forget. He told us of a comment that was told to him by Medvedyev one of the originators of the periodization concept. This comment was that periodization training in the United States has been set back 40 years by some of the current books written on the topic. This is a statement Louie and I have been trying to tell athletes for years. Not only will the progressive overload style of training lead to over training and stagnation it also ignore one basic concept of training, increasing work capacity.
Work capacity it the underlying component of any training program. It is the ability to perform work, which determines you level of fitness that in turn will determine you level of preparedness. If you raise your work capacity too fast you will over train and if you reduce it under your current level you will digress. If your work capacity is still at the same level it was two years ago then I will bet you are at the same strength and hypertrophy level you were to years ago.
You can increase you work capacity by several means described below.
Extra Training Sessions: There are several types of extra workouts that can make a tremendous difference in your training. Overseas it is not uncommon to see athletes performing up to 3 to 4 workouts per day. These workouts can be designed for a number of reasons:
Recovery Workouts: These training sessions may also be known as feeder workouts and are designed to aid in the recovery process. For example if you performed a heavy bench press workout on day one with 400 pounds then on day 2 you would use the same exercise with very light weight for higher repetitions such as 135 for 2 sets of 20 to induce blood into the muscle to speed the recovery process.
Another type of feeder or recovery workout and the one most used a Westside barbell is with the use of a dragging sled. The dragging sled has helped are lifters with a multiple of training situations. We have seen the use of the sled add 30 to 60 pounds on ones dead lift, aid in the recovery process, add lean body mass, and bring up weak points. The sled can be used for a number of different exercises for both the upper and lower body. Some of these include around the waist dragging, ankle dragging (drag the sled with the use of your ankles), pull through dragging (drag the sled by holding the sled strap between your legs), and upper body dragging (drag the sled by performing front raises, rear raises, side raises, presses and extensions). These sled exercises are best used with the empirical rule of 60%. This basically means that on the first day you choose the heaviest weight you will use for that exercise and decrease the weight by 60% for each day after that for three days. After that point you repeat the process.
This rule is essential for avoiding stagnation with any given exercise.
A great benefit of the sled is for many of the exercises there is no eccentric motion. It is believed that the eccentric is responsible for DOMS (delayed onset muscle soreness). When the eccentric is taken away from the exercise you are left with a concentric motion that will induce blood flow to the muscle without causing DOMS.
What are the percentages to use on dynamic squat day when using chains or straight weight?
When using chains or straight weight, the percentages are as follows -
Beginner:
Week 1: 63% for 10 sets of 2 reps
Week 2: 65% for 10 sets of 2 reps
Week 3: 68% for 10 sets of 2 reps
Intermediate:
Week 1: 60% for 8 sets of 2 reps
Week 2: 63% for 8 sets of 2 reps
Week 3: 65% for 8 sets of 2 reps
Advanced:
Week 1: 55% for 8 sets of 2 reps
Week 2: 58% for 8 sets of 2 reps
Week 3: 60% for 8 sets of 2 reps
Four to six reps over the three weeks must be above training percent. This is done in addition to the regular sets.
Recommended Chains for Squatting
Squat Max 200-400 Pounds = 60 pound chain
Squat Max 400-500 Pounds = 80 pound chain
Squat Max 500-600 Pounds = 100 pound chain
Squat Max 600-800 Pounds = 120 pound chain
Squat Max 800-900 Pounds = 160 pound chain
The chains are added on to the weight of the barbell. Make sure to warm up with the chains on the bar first, then add the weights. When the barbell is in the rack, four to five links of chain should be resting on the floor. At no point in time should all of the chain be off the floor during the squat
What are the percentages for dynamic squat day when using bands?
Regular Training Phase
Week 1: 47% 8 sets of 2
Week 2: 51% 8 sets of 2
Week 3: 53% 8 sets of 2
Four to six reps over the three weeks must be above training percent. This is done in addition to the regular sets.
This phase should be used by the majority of lifters.
Recommended bands for strength levels -
Squat: 300-500
Light band (purple)
501-750
Average band (green)
751-1000
Strong band (blue)
Keep in mind, for the bands to work properly, you must have tension at the bottom.

[Doc.Sust]

This is a sample Westside program
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

To learn Westside it cant be summed up in one article, checkout www.elitefts.com. Read the articles, the faq, and the workout logs of some of todays top power lifters, also look at the exercise index if you do not know what a certain exercise is. write your own program using the template, do not copy the sample program, the program MUST focus on your weaknesses and your necessities,alotof west side is trial and error and the only way to figure it out is try it and see what works for you, west side works for my press but not my leg lifts so i dont use it for legs ever, others i know have had great success with it, westside had been designed for an equipped powerlifter using equipment almost every wk in traing, it is NOT for the raw lifter, it for the experienced competiitve powerlifter, you can try it raw, but my suggestion would be to tone down the max effort days

[Doc.Sust]

example of westside, marc bartley's squat routine

http://www.elitefts.com/documents/ma...tley_squat.htm