WS4SB-Inspired Routine. Critique Please.

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I want to use the WS4SB routine and some of the westside principals, but feel it needs a little changing for me. I am not an athlete, and am not concerned with my lifting numbers, except for that higher numbers will lead to greater size. So I looked at the WS4SB routines, and came up with this… Please critique.

Monday: Upper ME

A) Pressing movement (3-5rm)

B) Supplemental lift 3-4 sets of 6-10 (ex. DB press)

C) Lat/upper back superset 3-4 x 8-12

D) Elbow flexor 3 x 6-10

E) Ab exercise (optional)

Wednesday: ME Lower

A) Squat or dead variation (3-5rm)

B) Unilateral movement 3 x 8-12

C) Hip extension 3-4 sets of 8-15

D) Calves 2-3 sets of 8-20 (optional)

Friday: RE Upper

A) Upper body repetition lift 3 sets of max reps

B) Lat/upper back superset 3-4 sets of 8-12

C) Medial delts 3-4 sets of 8-15

D) Upper arm superset 2-3 x 8-12

E) Ab exercises (optional)

Saturday: Conditioning

This is where things are very different. I dont have access to a lot of strongman type stuff, so heres what ive come up with.

A) DB swings: ***ladders or timed sets HIIT

B) Bike intervals: either TABATA, or HIIT

C) Incline treadmill: HIIT or steady state

So thats it really. Not very different than WS4SB, or Westside for that matter, but initially i wont utilize any DE work. Later on I may though. Also, I want to start with 4x per week, and eventually add a second day of conditioning in.

Also, i didnt note it, but my warm-ups will include mobility and activation work, and i will do some stretching/foam rolling outside the gym.

Anything seriously wrong here, or that you would do differently.

Main goals are increased muscle mass and strength. Heres my previous pr’s

Deadlift: 355+
Front squat: 225+
Bench: 215+
Pullup: 250+

These are not my true maxes, just the most i have ever lifted. I haven’t been through a true strength phase in a while, so the only time ive lifted near 1rm, is when i was doing 1x6 protocol.

I know I could probably do at least 5-10% more in each lift, but as of now, those are my maxes. These are my ambitious goals for this program.

Deadlift: 400+
Front squat: 300+
Bench: 250+
Pullup: 250+ but for more reps

Thanks everyone.

2

no back squat? thats my only critique

3

I will include back squat in this routine, i have not used it much up until now, because front squat really taught me the form. I used to really suck at squatting, and never squatted.

So I taught myself to squat, by starting with zercher squats, which were much like deadlifts to me. Then I went to front squats, and now im ready to include back squats.

Back squat will be used sometimes as an ME exercise, or other times as a supplemental exercise.

4

thats good, just start light (i know everyone says it), and make sure u got the form and depth, dont be one of those kids doing quater squats with 405

5

Haha, i know thanks.

6

Check out ws4sb version III. Its sligtly better arranged, and gives you the option of a vanity day on the fourth day, or instead a lower body speed day that is precisely laid out

7

i go with the vanity day while im in season then switch to the lower DE when im not so busy

8

thanks for the replies guys. I read all three ws4sb programs and am gonna use mainly stuff from II and III.

I dont think i need much DE work right away, i may add it in later on when my progress begins to stall.

Also, I dont need anything too fancy for conditioning since im not an athlete. I to leave my fourth day for conditioning though, and mainly focusing on HIIT. I think some swings, med ball work, and cycling will be pretty good.

Today I did the first ME upper and it was great. Im so used to TBT, that a full day for upper was amazing. Cant wait to deadlift on tuesday.

Thanks again.