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  • WSB Template

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    Sérgio Azevedo
    105 views2 pages
    This document summarizes the basic Westside Barbell training template, which follows a rotation of max effort, dynamic effort, and general physical preparation days. On max effort days, lifters perform a primary compound lift like squats or deadlifts, followed by assistance work targeting weak points. Dynamic effort days focus on speed work for compounds and assistance targeting pressing muscles or pulling muscles. General physical preparation days involve conditioning exercises like sled pulls to build overall strength and explosiveness. The goal is to continually vary lifts and assistance to avoid stalling and allow for weekly maxing out.

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    Wsb Template

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    Wsb Template

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    This document summarizes the basic Westside Barbell training template, which follows a rotation of max effort, dynamic effort, and general physical preparation days. On max effort days, lifters perform a primary compound lift like squats or deadlifts, followed by assistance work targeting weak points. Dynamic effort days focus on speed work for compounds and assistance targeting pressing muscles or pulling muscles. General physical preparation days involve conditioning exercises like sled pulls to build overall strength and explosiveness. The goal is to continually vary lifts and assistance to avoid stalling and allow for weekly maxing out.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    105 views2 pages

    WSB Template

    Uploaded by

    Sérgio Azevedo
    This document summarizes the basic Westside Barbell training template, which follows a rotation of max effort, dynamic effort, and general physical preparation days. On max effort days, lifters perform a primary compound lift like squats or deadlifts, followed by assistance work targeting weak points. Dynamic effort days focus on speed work for compounds and assistance targeting pressing muscles or pulling muscles. General physical preparation days involve conditioning exercises like sled pulls to build overall strength and explosiveness. The goal is to continually vary lifts and assistance to avoid stalling and allow for weekly maxing out.

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    © All Rights Reserved
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    of 2

    Westside Barbell Template

    By: kethnaab

    Here is what a basic Westside split looks like.


    Monday - Max Effort Squat/Deads
    Variation of Squat/Deads (pick one) - add chains/bands + vary stance/boxes
    a. Low Box Squat
    b. High Box Squat
    c. Deadlifts off Box
    d. Good Mornings (variations as well)
    e. Safety Squat Bar
    f. Trap Bar Deads
    g. Cambered Bar Squats
    change max effort exercise every week. eventually you will have to come back to ones
    you have done before.
    **work upto triples. when the weight feels heavy...drop to singles. max out...to your
    TRAINING DAY MAX...not your ALL TIME MAX.
    Assistance Work (options, choose 1-2)
    Glute ham raises
    Reverse hypers
    hyperextentions
    RDL/SLDL
    High rep partial deads
    **sets and reps are upto the lifter. depends on your lifting ability and recovery ability.
    vary these exercises when you start stalling. again, you will come back to old ones. train
    near failure. i suggest low intensity/higher volume work this day.
    Ab work is also done this day. keep it heavy and low volume.
    Tuesday - Dynamic Effort Bench
    Speed Bench/Floor Press/Various Board Presses- vary with bands/chains/grip - 8x3
    Assistance Work (choose one from each group)(high intensity)
    Group A - Tris (main FOCUS)
    Rack Lockouts
    JM Presses
    DB/BB Extentions

    Close Grip with various bars


    Group B - Lats
    Rows/Pull-ups/Chins
    Group C - Shoulders
    All sorts of Laterals. Focus on rear delt work.
    Wed - GPP (General Physical Prep)
    Sled Pulling
    Wheel Barrow Pushing
    Vehicle Pushing
    Box Jumps
    Push-ups
    Pull-ups
    Kettlebell/Med Ball work
    Core work
    Swimming
    Thurs - DE Squat
    Speed Box Squat - vary box/chains/bands - 10x2
    assistance work/ab work same as ME day...go for more volume though
    Fri - ME Bench
    Bench Variation - vary with bands/chains/grips - reps/sets same as ME Squat day.
    assistance work same as dynamic day. higher volume though
    Sat - GPP
    Same as Wednesday.
    Sunday - OFF
    Misc
    The concept behind Westside is......train the bodyparts that squat/bench/dead.....not the
    actual lift. You train the lift by doing variations and changing it up every week. This
    way, you dont stall and you can max out every week. Focusing on weak points is big.
    Most people can't bench a lot/squat a lot because their tris/posterior chain is weak.
    GPP helps develop overall development and explosiveness. It's a fun way of doing
    cardio.
    Here are some vids of helpful Westside info.
    JM Presses

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