My Modified Westside

Training Bodybuilding
1

As many of you know, I have gotten pretty out of shape as of recent. I am looking to increase general athleticism (strength and conditioning) and improve body composition with a solid program and a clean diet. I love Westside-based routines, especially WS4SB II, but wanted to add some favorites of my own to it. Here is what I have come up with (the overhead press takes the place of the bench):

RE Upper Day (Monday)

Bent-Row to 5 RM
15 Min EDT of Dumbell OHP Variation
Biceps (3-4 x 8-12)
Shrugs (4-5 x 8-12)
DB Complexes
Jumping Rope

*I would do more for the pushing musculature on this day, but the OHP EDT absolutely fries my triceps and deltoids.

ME Lower Body Day

Front Squat to 3 RM
Buglarian Squat or BB Split Squat (3-4 x 8-12)
Good Morning or Stiff-Led Deadlift (3-4 x 6-10)
Heavy grip work
Calisthenics (Deck of Cards- each suit stands for a different bodyweight or med ball exercise and the number determines the reps).

OFF

ME Upper Body Day

Barbell OHP to 3 RM
Weighted Suspended Chain Push-Ups (3-5 x 6-10)
Upper Back 1 (3-4 x 6-8)
Upper Back 2 (3-4 x 8-12)
Shrugs (3-4 x 6-10)
Lateral Raises (a few sets, pretty light and high rep)
Hill Sprints
Jump Rope

Miscellaneous Day w/ Focus on Lower Body (Friday)

Explosive Lower Body Exercise (8 x 3)
Heavy Grip/Trap Work
A lot of conditioning and any weak points I want to work on w/ high reps.

Weekends OFF, just some light cardio

Comments and criticisms are welcome.

2

Do you compete in a sport?

3

I wrestle

4

In general I like, but why no horizontal push work or tricep work?

5

[quote]KombatAthlete wrote:
I wrestle[/quote]

You might want to think about focusing more on pulling movements. I know DeFranco has talked about how he uses chins as the ME movement with his wrestlers.

6

I originally planned on doing more tricep work on RE upper body day but the EDT overhead press fries my triceps too much to accomplish anything. I have one horizontal push exercise (the suspende chain push-ups) after the ME exercise and I think those two movements hit my tricpes pretty well.

In the past, I have tried to use chinning movements as my ME movement. It just didn’t work for me the same as moving a heavy barbell, and I’m afraid for my lower back to use bent-rows as my ME movement. I just put in a lot of upper back work without making it the ME movement.

Thanks for the input.

7

I like what you have done here. DeFranco’s template has been great for me, I’ve done a lot of tweaking and experimenting as well with it. The one thing I have to question is that you seem to be gung-ho on the trap work, any particular reason?

8

Because life is too short to not have a jacked yoke.

9

[quote]Donut62 wrote:
The one thing I have to question is that you seem to be gung-ho on the trap work, any particular reason?[/quote]

Because my traps currently suck and they’re pretty important for wrestling