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_Wolf_ 11-12-2005 01:44 AM

The Original Westside Training Routine - Complete

This is the Westside Routine.

Day 1: Max Effort (ME) Squats

1.) Squats 5 Sets of 10, 8, 6, 4, 4 Reps
2.) Glute Ham Raises / Lunges 5 Sets of 8-10 Reps
3.) Abs 5-10 Sets
4.) Dumbbell Side Bends 3-5 Sets
5.) Hyperextensions 3 sets of 8-12 Reps

Day 2: Dynamic Effort (DE) Bench Press

1.) Speed Bench Press 8 Sets of 3 Reps @ 60% 1RM
2.) Close Grip Bench Press 3 Sets of 5 Reps
3.) Biceps 2 Exercises of 5-6 Sets
4.) T Bar Rows 4 Sets of 6-10 Reps
5.) Shoulders 6-7 Sets

Day 3: Dynamic Effort (DE) Squats

1.) Speed Squats 10 Sets of 2 Reps @ 50% 1RM
2.) Leg Extensions 3 Sets of 6-8 Reps
3.) Stiff Leg Deadlift 3 Sets of 8-12 Reps
4.) Sumo Squats 3 Sets of 10 Reps
5.) Decline Crunches 4 Sets of 10-15 Reps
6.) Dumbbell Side Raises 4 sets of 30 Reps
7.) Hyperextensions 3 Sets of 8-12 Reps

Day 4: Max Effort (ME) Bench Press

1.) Incline Press 5x5
2.) Close Grip Bench Press 3 Sets of 5 Reps
3.) Biceps 2 Exercises of 5-6 Reps
4.) Lat Pull Down 4 Sets of 6-10 Reps
5.) BB Rows 5x5
6.) Shoulders 7 Sets

Hope this post has been useful

Frontline 11-12-2005 11:01 AM

Day 3 looks intense.

The nice thing about WSB is that you can always switch out exercises you don't enjoy every few weeks. Personally I am on a 3 day split and find that I need the extra day of rest in between because of doing ME lifts every workout.

ironbiceps 09-10-2006 08:17 PM

Squats 5 Sets of 10, 8, 6, 4, 4 Reps aaaaaaaa///////??????????????

no way !!!!!!!!!!

set 12 to 15 is big muscle !!!!!!!

fryzie 09-19-2006 05:40 AM

thanks subscribed

Darkhorse 09-19-2006 06:39 AM

Disclaimer: Nothing against you Sentinal (Anuj :)), but I'm going to be critical with this article...

This is most definately NOTHING to do with Westside. The only thing I see in common with Westside is 2 ME days, and 2 DE days.

I'll say that that template has the DE Bench is good, and the ME Bench would be good if it used a 1 RM for the max effort exercise. The squatting days are fucked though.


1. Represents uneven volume. Compare the days and you'll notice a big difference. The first two days are managable. Then all of a sudden the last two days go balls to the wall. What the fuck for?

2. Westside has NO pyramid schemes, especially with the high reps. All that'll do is burn you out so you won't lift nearly as much during your final set (which should be the only one that counts).

3. Leg extensions?? Not gonna touch that one.

4. 5 x 5 for a MAX EFFORT exercise? Nope. Every once in a while you could do a DE Bench with a 5 x 5.

5. DE squats day has an insane amount of volume. Too much, reminiscent of a bodybuilder's workout. Going from speed squats to leg extensions :D, then SLDL's...All before sumo squats! Super, you're halway done!

6. Westside is a CONJUGATE system. So the ME lifts would get rotated out every 1-3 weeks. No way is this post "complete".

7. Why are biceps worked before back halfway through the workout? That makes sense. So biceps are more important to be isolated. That way you won't be able to pull as much weight for your back. Having a strong back is vitally important for reversal power with the bench press. Biceps are not, and should be last in your workout as an afterthought.

In my opinion, this template was written by a bodybuilder, not a powerlifter. Using 5 x 5, or a pyramid scheme for a max effort is way too bodybuilder-specific. You can even see the ME Squat day "pyramids" up in weight to a 4 RM? Should be a 1 RM, and those pyramids should be "acclimation sets" if anything.

If anyone's interested in subscribing to a Westside thread, I recommend looking at either:

Basic Westside Template (notice all the differences between the routines)

Increasing RAW Bench (good description and a true sample routine for Westside Bench days)

Westside Primer (another good description by Kethnaab)

EricT 09-19-2006 10:44 AM

Your right. I never really looked at this cuz there are so may westside "templates" floating around. TOO many. Just cuz somehing seems congugate doesn't mean it WS. Just cuz it has ME and DE likewise. People continue to isolate one or two little aspect of something whose sum is bigger than it's parts.

I was doing WS4BB. Kethnaab I think know's what WS it but I'm not gonna say "I do westside".

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