Sirovi
03-12-2012, 10:32 AM
Thought I would share my West Side method training template....
So far I've had really good luck with this for strength gains. Take a peak!
Week 1
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs (rotate)
Thursday: Max Effort Squat & Deadlift
Deadlift off a Platform (work up to 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Incline Bench (Work up to a 1RM)
3x3-7 Tricep Movement (Dips, cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 50% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 2
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs (rotate)
Thursday: Max Effort Squat & Deadlift
Deadlift off a Platform (work up to 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Incline Bench (Work up to a 1RM)
3x3-7 Tricep Movement (Dips,cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 55% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 3
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs, rotate)
Thursday: Max Effort Squat & Deadlift
Zercher Squat off the Floor (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Floor Press (work up to a 1RM)
3x3-7 Tricep Movement (Dips, cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 60% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 4
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs rotate)
Thursday: Max Effort Squat & Deadlift
Zercher Squat off the Floor (Work up to a 1RM)
3-4x5-7 Glute Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Floor Press (work up to a 1RM)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 50% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 5
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs. rotate)
Thursday: Max Effort Squat & Deadlift
Sumo Deadlifts (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
DB Stability Ball Press for REPS (3x20)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 55% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 6
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs. rotate)
Thursday: Max Effort Squat & Deadlift
Sumo Deadlifts (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
DB Stability Ball Press for REPS (3x20)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 60% of 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 7
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs. rotate)
Thursday: Max Effort Squat & Deadlift
Good Morning Squat (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Close Grip Bench (Work up to a 1MR)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 50% of 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 8
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs. rotate)
Thursday: Max Effort Squat & Deadlift
Good Morning Squat (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Close Grip Bench (Work up to a 1MR)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 55% of 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
So far I've had really good luck with this for strength gains. Take a peak!
Week 1
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs (rotate)
Thursday: Max Effort Squat & Deadlift
Deadlift off a Platform (work up to 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Incline Bench (Work up to a 1RM)
3x3-7 Tricep Movement (Dips, cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 50% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 2
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs (rotate)
Thursday: Max Effort Squat & Deadlift
Deadlift off a Platform (work up to 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Incline Bench (Work up to a 1RM)
3x3-7 Tricep Movement (Dips,cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 55% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 3
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs, rotate)
Thursday: Max Effort Squat & Deadlift
Zercher Squat off the Floor (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Floor Press (work up to a 1RM)
3x3-7 Tricep Movement (Dips, cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 60% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 4
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs rotate)
Thursday: Max Effort Squat & Deadlift
Zercher Squat off the Floor (Work up to a 1RM)
3-4x5-7 Glute Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Floor Press (work up to a 1RM)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 50% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 5
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs. rotate)
Thursday: Max Effort Squat & Deadlift
Sumo Deadlifts (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
DB Stability Ball Press for REPS (3x20)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 55% 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 6
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs. rotate)
Thursday: Max Effort Squat & Deadlift
Sumo Deadlifts (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
DB Stability Ball Press for REPS (3x20)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 60% of 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 7
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs. rotate)
Thursday: Max Effort Squat & Deadlift
Good Morning Squat (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Close Grip Bench (Work up to a 1MR)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 50% of 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs
Week 8
Wednesday: Speed Day Bench
8x3 @ 50% 1RM
3x3-5 Standing shoulder press OR seated DB Press (rotate)
1-2x10-15 Skull Crushers OR Tricep Extensions (rotate)
3x10-12 Upper back movement (rows, chest supp. Rows, pull downs. rotate)
Thursday: Max Effort Squat & Deadlift
Good Morning Squat (Work up to a 1RM)
3-4x5-7 Glut Ham Raises
Abs
Biceps (optional)
Saturday: Max Effort Bench
Close Grip Bench (Work up to a 1MR)
3x3-7 Tricep Movement (cable extensions, overhead DB exstentions, kick backs ect. Rotate)
3x10-12 Back Movement (Chin ups *various grips, DB Row, Barbell Row, Chest Supp. Row ect. Rotate)
Abs/Neck
Monday: Speed Day for Squat
8x2 @ 55% of 1RM
3x10 Leg Curls
3x10-15 Hypers
2x20 Face Pulls
Biceps & Abs