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!
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 | |||||||||
