Check out Strong lifts 5x5 and see if it has anything for you. http://stronglifts.com/ It is simple and works. Nothing fancy, just hard work, sweat and steady progress.
I like the WS4SB template, but it seems like you’re trying to make it a set program and “switch it up” after a certain period of time. That isn’t how it works. You rotate lifts out, but when you do that depends on performance, not the calendar. When you stall out on a lift, you change it.
I’d also switch the pussy lifts for better ones. For example, no pushups, use DB bench instead. Don’t do “forearms,” do some real grip work. Timed bar holds, CoC grippers, farmer’s walks, steel bending if you’re a man, etc.
This is how I like to do it:
Day 1 - ME Upper
A. BB Bench/OH Press/BB Incline/Push Press 3RM
B. Secondary (pick a DB lift that complements your ME lift) 2xReps (max reps)
C1. Barbell Bent-over Rows 3x10-12
C2. Face pulls 3x10-12
D. Barbell Shrugs 4x12-15
E. Barbell Curls 4x10-12
F. Grip work
Day 2 - ME Lower
A. Deadlifts/Back Squat/Rack Pull/Front Squat 3RM
B. (Pick a lift that is antagonist to your Primary) 3x8-10
C. Hyperextensions 3x10-12
D. Calves 4x10-12
E. Abs
Day 3 - Reps Upper
A. DB work (if you did vertical on Day 1, do horizontal) 2-3xReps
B1. Chin-ups 4xReps
B2. Rear Delt Flyes 4x10-12
C. Cable Lateral Raises 4x10-12
D1. Dumbbell Shrugs 3x8-10
D2. BB Curls 3x8-10
E. Grip work
For lift B on Day 1, pick something complementary to your ME lift. So if you did flat bench, do flat or incline DB presses. If you did Press or Push Press, do DB presses. Etc.
For lift B on Day 2, pick an antagonist. I like Front Squats or Leg Presses if I did a DL variation, and RDLs or step-ups if I did a squat.
For lift A on each day, rotate through the different lifts only whenever you fail a rep. So if this week you don’t get all 3 reps on bench, do presses next week. Change the other lifts accordingly.
On all other lifts, change them when you either get bored or stop progressing. These aren’t as important as your main lifts, so have fun with them. Try new things. It’s a template, not a set program. Templates are made to be messed around with. Find out what works for you.
I have done both, and gotten much greater gains from the 5x5. I am not saying that Westside dosen’t work, it does, and very well. But my body seems to respond, well better, to the 5x5. My joints ache, and I am needing time off after the 9 weeks, but my PR’s go up everytime… Good luck…
For size and strength, I would definitely recommend 5x5. I made huge gains by throwing in some burnout sets after my 5x5’s for squat and bench as well.
They are both good programs, it’s all about the sweat, tears, and blood that you put into the program. stringing together consistent workouts for months, and years at a time, now THAT’S what gives results.