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Westside Mass

The document outlines a 4 week training program following the Westside method. It includes 4 workouts per week, with workouts 1 and 3 focusing on upper body max effort lifts like bench press, and workouts 2 and 4 focusing on lower body max effort lifts like squats and deadlifts. Each workout also incorporates dynamic effort exercises, assistance exercises for specific muscle groups, and abdominal exercises. The program prescribes different rep and set schemes and alternates between higher and lower volume for the dynamic effort squats and deadlifts each week.

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Omar Alexander Amer
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677 views2 pages

Westside Mass

The document outlines a 4 week training program following the Westside method. It includes 4 workouts per week, with workouts 1 and 3 focusing on upper body max effort lifts like bench press, and workouts 2 and 4 focusing on lower body max effort lifts like squats and deadlifts. Each workout also incorporates dynamic effort exercises, assistance exercises for specific muscle groups, and abdominal exercises. The program prescribes different rep and set schemes and alternates between higher and lower volume for the dynamic effort squats and deadlifts each week.

Uploaded by

Omar Alexander Amer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Week: Week:

Workout 1 - DE Bench Press Sets / Reps Weight Reps Workout 1 - DE Bench Press Sets / Reps Weight
DE - 8 x 3 (60%) DE - 8 x 3 (60%)
TRICEPS - 3-5 x 3-5 TRICEPS - 3-5 x 3-5
Shoulders/Chest - 5 x 10 Shoulders/Chest - 5 x 10
LATS - 5 x 10-15 LATS - 5 x 10-15
BICEPS - 2-3 x 6-10 BICEPS - 2-3 x 6-10
Workout 2 - ME Squat/DL Sets / Reps Weight Reps Workout 2 - ME Squat/DL Sets / Reps Weight
ME - ME x 3-5 ME - ME x 3-5
UL - 2-3 x 3-8 UL - 2-3 x 3-8
HAMS / Lower Back - 3-5 x 8-15 HAMS / Lower Back - 3-5 x 8-15
ABS (upper/lower) - 5 x 5-20 ABS (upper/lower) - 5 x 5-20
Workout 3 - ME Bench Press Sets / Reps Weight Reps Workout 3 - ME Bench Press Sets / Reps Weight
ME Bench - ME x 3-5 ME Bench - ME x 3-5
TRICEPS - 5 x 10-15 TRICEPS - 5 x 10-15
LATS - 5 x 10-15 LATS - 5 x 10-15
Upper Back - 5 x 10-15 Upper Back - 5 x 10-15
BICEPS - 2-3 x 8-12 BICEPS - 2-3 x 8-12
Workout 4 - DE Squat/DL Sets / Reps Weight Reps Workout 4 - DE Squat/DL Sets / Reps Weight
DE Box Squat - 10 x 2 (55%) DE Box Squat - 10 x 2 (55%)
HAMS - 2-3 x 3-8 HAMS - 2-3 x 3-8
Lower Back / HAMS - 3-5 x 8-15 Lower Back / HAMS - 3-5 x 8-15
ABS (obliques) 5 x 5-20 ABS (obliques) 5 x 5-20
ME Exercises (Upper Body) Shoulders/High End Work ME Exercises (Lower Body) MAX EFFORT LIFTS:
Thick bar or regular barbell bench press, Seated dumbbell clean, Bradford press, Box squats, Rack pulls (partial deadlifts), Rotate every 2 weeks
Barbell floor press, Rack lockouts, Side press, Rear delt flyes, overhead press, Front, Back and Hack Squats, Deadlifts,
1, 2, 3 or 4 Board presses, Incline barbell bench, Push presses, Shrugs, dumbbell military press, Zercher squats, etc.
Close-grip bench press, etc. Dumbbell bench presses, Blast Strap Volume
push-ups, etc. DE Squat/DL Week 1: High
TRICEPS Box squats - various height boxes Week 2: Medium
Triceps ext. (dumbbell or barbell), pushdowns, BICEPS/Grip Week 3: Very High
Blast Strap pushups, close-grip benches, rack Barbell, EZ bar or reverse curls, forearm curls, HAMS/Lower Back Week 4: Low
lockouts, elbows-out extensions, etc. Hammer curls, Zottman curls, dumbbell curls, Glute-ham raises, Romanian deadlifts,
Hex head dumbbell holds, plate pinches, etc. Good mornings, Stability ball lifts, leg curls, Back-off weeks:
LATS/Upper Back Reverse Hypers, pull-throughs, upright sled drags 1) Complete week off
ROW - Bent-over dumbbell, kbell or barbell rows, ABS kbell swings, back raises, band curls, band 2) DE/ME the same - no assistance work
EZ bar rows, chest-supported rows, etc. Russian twists, Side Bends, Straight leg situps, good mornings, etc. 3) No ME, just DE and assistance work
CHINS - Chins/Pull-ups (various grips) Hanging leg raises, Weighted sit-ups 4) No ME/DE work; just assistance work
Band pull-aparts, face pulls, shrugs, etc. Stability ball crunches, Rainbows, Unilateral Movement (Lower Body) 5) DE/ME/RE work at a reduced volume
ab fallouts, Leg raise on stability ball, etc. Single-leg squats, Step ups, Lunges,
DE Bench Speed-skater squats, etc.
Bench press, dumbbell bench press, etc.
Blast Strap exercises: Push-ups, rows, dips, chins, leg raises, external rotator, flyes, triceps extensions, rear delts, abs, curls, etc.
Westside Training - Mass Program
Reps
Reps
Reps
Reps
ME Bench
Floor Presses
2 Board Press
Incline Press
Bench Press
1 Board Press
2) DE/ME the same - no assistance work
3) No ME, just DE and assistance work
4) No ME/DE work; just assistance work
5) DE/ME/RE work at a reduced volume
Westside Training - Mass Program

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