Westside Program Critique

Training Bodybuilding
1

Alright everyone this will be my first time trying westside out. I’m used to bb’n programs so let me have it if soemthings off.

Here is what i’ll be performing the first 3 weeks

Day 1
Max Effort Squat/Deadlift

Focus Exercises:
Full Squats - triples increasing weight per set warming up to 90% 1rm. 4 sets singles of 90-100% 1rm max

Good Mournings 4 sets 8-10 reps

supplemental exercises:
Leg Extensions 3 sets 12-15 reps
Bent over Rows 4 sets 8-10 reps
Hanging Leg Raises 4 sets 10-12 reps

Day 2
Max Effort Bench

Focus Exercises:
Barbell Bench Press - triples increasing weight per set warming up to 90% 1rm. 4 sets singles of 90-100% 1rm max

Lying Tricep Extensions 4 sets 5-10 reps

supplemental exercises:
Incline Flys 3 sets 12-15 reps
Lateral Raises 4 sets 8-10 reps
Widegrip Pulldowns 4 sets 8-10 reps
Barbell Curls 5 sets 5-10 reps
Cable Pressdowns 4 sets 8-12 reps

Day 3
Dynamic Effort Squat/Deadlift

Focus Exercises:
Box Squats 8-12 sets of doubles 45-65% 1 rm

Reverse Hyperextension 4 sets 8-10 reps

supplemental exercises:
Lying Leg Curls 3 times 12-15
Hyper Extensions 4 sets 8-10 reps
Side Bends 4 sets 8-12 reps
Seated Calf Raise 5 sets 12-15 reps

Day 4
Dynamic Effor Bench Press

Focus Exercises:
Speed Bench - 8-10 sets of triples with bands 14-55% 1rm

Close grip Bench 4 sets 5-10 reps

supplemental exercises:
Cable Rows 4 sets 8-10 reps
Cable Pressdowns 4 sets 8-12 reps
Seated Incline Dumbell curls 4 sets 8-10 reps
Upright Rows 3 sets 5-10 reps

Alright let me know any imput is appreciated

2

BUmp

Anyone??

3

Is this to train for PL or more of a Powerbuilder split?

Until I know that I’ll hold my critique.

4

WAY TOO MUCH VOLUME! Especially on your upper body days.

You should cut back on some exercises and follow more along the lines of the “Standard Template” as Jim Wendler recently wrote on EFS.

Here’s the article: http://www.elitefts.com/documents/template.htm

5

well i wanted to get into powerlifting but also wanted to add a few exercises to upkeep the physique but i think nate is right theres a little too much volume i’ll adhere more to the link you guys put up but i think ill still add biceps on the upper body days and calves on the lower body days

thanks for the advice

6

Look at the standard template that Nate provided a link to.

You have to rememeber that you are training the movement not the muscles in powerlifting. For lower body…pull-thrus, SLDL/RDL, GHR’s, Reverse Hypers. For upper body…facepulls, heavy back work, and lockout work (whether rack work or board work). These are staples. Plus heavy ab work (Pull down abs, straight leg situps, etc.)

Don’t take a BB’ing approach to PL.