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我的westside Barbell Pragram
我的westside Barbell Pragram
我的westside Barbell Pragram
WEEK1、2
DAY 1-UPPER ME MOVEMENT % LOAD REPS
MAJOR BENCH PRESS 65 71.5 10
65 71.5 9
75 82.5 8
75 82.5 7
80 88 5
80 88 4
85 93.5 4
#VALUE! 1
#VALUE! 1
VARITION BLOCK INCLINE BP 70 8~12
SUPPLEMENT-1 DB ROW 70 8~12
SUPPLEMENT-2 PULL-DOWN 70 8~12
SUPPLEMENT-3 CABLE FLY
GPP TRICEPS PUSH-DOWN
DAY 2-LOWER ME MOVEMENT % LOAD REPS
MAJOR SQ 65 123.5 5
#VALUE!
75 142.5 4
#VALUE!
80 152 3
85 161.5 2
#VALUE! 1
#VALUE! 1
#VALUE! 1
VARITION BULGARIA SQ 70 8~12
SUPPLEMENT-1 BLOCK SINGLE-LEG DL 70 8~12
SUPPLEMENT-2 LEG CURL 70 8~12
GPP FARMER WALKING
DAY 3-UPPER DE MOVEMENT % LOAD REPS
VARIATION BLOCK BP 30 3
40 3
SUPPLEMENT-1 BLOCK OHP 70~80 8~12
SUPPLEMENT-2 BB.ROW 70~80 8~12
SUPPLEMENT-3 REVERSE ROW 70~80 8~12
SUPPLEMENT-4 PULL-DOWN 70~80 8~12
SUPPLEMENT-5 FACE PULL 70~80 8~12
MOVEMENT KG
BENCH PRESS 110
SQ 190
DL 210
SETS REST NOTE
1 2~5
1 2~5
1 2~5
1 2~5
1 2~5
1 2~5
1 2~5
1 2~5
1 2~5
3 3~5
3~5
3~5
7~10mim
SETS REST NOTE DAY 2-LOWER ME MOMNET % LOAD
2 2~5 MAJOR SQ 65 111.15
2~5 5/3/1 METHOD 75 128.25
3 2~5 85 145.35
2~5 70 119.7
1~2 2~5 80 136.8
1~2 2~5 90 153.9
1 2~5 75 128.25
1 2~5 85 145.35
1 2~5 95 162.45
3~5 40 68.4
3~5 50 85.5
3~5 60 102.6
7~10min
SETS REST NOTE
5
5
3~5
3~5
3~5
3~5
3~5
7~10mim
SETS REST NOTE
1 1
1 1
1 1
1 1
1 1
1 1
1 2~5
1 2~5
1 2~5
3 3~5
3~5
3~5
7~10min
SETS REST NOTE
5 1
5 1
3~5
3~5
3~5
3~5
3~5
3~5
3~5
WESTSIDE BEARBELL
WEEK 2
DAY 1-UPPER ME MOVEMENT % LOAD REPS
MAJOR SLINGSHOT BENCH PRESS 77.5 85.25 4
#VALUE!
BECH PRESS 67.5 74.25 9
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BLOCK INCLINE BP 70 8~12
SUPPLEMENT-1 DB ROW 70 8~12
SUPPLEMENT-2 PULL-DOWN 70 8~12
SUPPLEMENT-3 NARROW PUSH-UP
SUPPLEMENT-4 CALE FLY
DAY 2-LOWER ME MOVEMENT % LOAD REPS
MAJOR SQ 67.5 121.5 9
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BULGARIA SQ 70 8~12
SUPPLEMENT-1 HIP THRUST 70 8~12
SUPPLEMENT-2 LEG CURL 70 8~12
GPP FARMER WALKING
DAY 3-UPPER DE MOVEMENT % LOAD REPS
VARIATION SLINGSHOT BENCH PRESS 67.5 74.25 4
BENCH PRESS 77.5 85.25 7
SUPPLEMENT-1 BLOCK OHP 70~80 8~12
SUPPLEMENT-2 BB ROW 70~80 8~12
SUPPLEMENT-3 BB SHRUGS 70~80 8~12
SUPPLEMENT-4 PULL-DOWN 70~80 8~12
SUPPLEMENT-5 FACE PULL 70~80 8~12
SUMO DL 65 130 4
75 150 4
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
SUPPLEMENT-1 LEG PRESS 70 8~12
SUPPLEMENT-2 ROMAN CHAIR 70 8~12
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
SETS REST NOTE
3 2~5
2~5
4 2~5
2~5
2~5
2~5
2~5
2~5
2~5
3 3~5
3~5
3~5
3~5
3~5
WESTSIDE BEARBELL
WEEK 3
DAY 1-UPPER ME MOVEMENT % LOAD REPS
MAJOR SLINGSHOT BENCH PRESS 75 82.5 5
#VALUE!
BECH PRESS 70 77 8
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BLOCK INCLINE BP 70 8~12
SUPPLEMENT-1 DB ROW 70 8~12
SUPPLEMENT-2 PULL-DOWN 70 8~12
SUPPLEMENT-3 NARROW PUSH-UP
SUPPLEMENT-4 CALE FLY
DAY 2-LOWER ME MOVEMENT % LOAD REPS
MAJOR SQ 70 126 8
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BULGARIA SQ 70 8~12
SUPPLEMENT-1 HIP THRUST 70 8~12
SUPPLEMENT-2 LEG CURL 70 8~12
GPP FARMER WALKING
DAY 3-UPPER DE MOVEMENT % LOAD REPS
VARIATION SLINGSHOT BENCH PRESS 65 71.5 3
BENCH PRESS 80 88 6
SUPPLEMENT-1 BLOCK OHP 70~80 8~12
SUPPLEMENT-2 BB ROW 70~80 8~12
SUPPLEMENT-3 BB SHRUGS 70~80 8~12
SUPPLEMENT-4 PULL-DOWN 70~80 8~12
SUPPLEMENT-5 FACE PULL 70~80 8~12
SUMO DL 65 130 4
75 150 4
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
SUPPLEMENT-1 LEG PRESS 70 8~12
SUPPLEMENT-2 ROMAN CHAIR 70 8~12
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
SETS REST NOTE
3 2~5
2~5
5 2~5
2~5
2~5
2~5
2~5
2~5
2~5
3 3~5
3~5
3~5
3~5
3~5
WESTSIDE BEARBELL
WEEK 4 -DELOAD
DAY 1-UPPER ME MOVEMENT %
MAJOR SLINGSHOT BENCH PRESS 80
BECH PRESS 65
VARITION BULGARIA SQ 70
SUPPLEMENT-1 HIP THRUST 70
SUPPLEMENT-2 BLOCK SUMO DL 70
GPP FARMER WALKING
DAY 3-UPPER DE MOVEMENT %
VARIATION SLINGSHOT BENCH PRESS 70
MAJOR BENCH PRESS 75
SUPPLEMENT-1 BLOCK OHP 70~80
SUPPLEMENT-2 BB ROW 70~80
SUPPLEMENT-3 PULL-DOWN 70~80
SUPPLEMENT-4 WIDE GRIP CABLE ROW 70~80
SUPPLEMENT-5 BB SHRUGS 70~80
SUMO DL 70 140
80 160
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
SUPPLEMENT-1 LEG PRESS 70
SUPPLEMENT-2 ROMAN CHAIR/ GHR BACKEXTENSION 70
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
REPS SETS REST NOTE
7 3 2~5
2~5
10 4 2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~12 4 3~5
8~12 4
8~12 4
8~12 4
8~12 4
8~12 4
WESTSIDE BEARBELL
WEEK 5
DAY 1-UPPER MOVEMENT % LOAD
MAJOR SLINGSHOT BENCH PRESS 80 88
#VALUE!
BECH PRESS 70 77
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BLOCK INCLINE BP 70
SUPPLEMENT-1 NARROW GRIP BP 70
SUPPLEMENT-2 DB ROW 70
SUPPLEMENT-3 PULL-DOWN
SUPPLEMENT-4 LANDMINE INCLINE BP
DAY 2-LOWER MOVEMENT % LOAD
MAJOR SQ 70 126
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BULGARIA SQ 70
SUPPLEMENT-1 HIP THRUST 70
SUPPLEMENT-2 BLOCK SUMO DL 70
GPP FARMER WALKING
DAY 3-UPPER MOVEMENT % LOAD
VARIATION SLINGSHOT BENCH PRESS 70 77
MAJOR BENCH PRESS 80 88
SUPPLEMENT-1 BLOCK OHP 70~80
SUPPLEMENT-2 BB ROW 70~80
SUPPLEMENT-3 LANDMINE INCLINE BP 70~80
SUPPLEMENT-4 PULL-DOWN 70~80
SUPPLEMENT-5 WIDE GRIP CABLE ROW 70~80
SUPPLEMENT-6 BB SHRUGS
SUPPLEMENT-7 槓片小腿
DAY 4-LOWER MOVEMENT % LOAD
VARIATION PAUSE SQ @PARALLEL HEIGHT 80 144
SUMO DL 70 140
80 160
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
SUPPLEMENT-1 LANDMINE SINGLE-LEG RDL 70
SUPPLEMENT-2 ROMAN CHAIR/ GHR BACKEXTENSION 70
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
REPS SETS REST NOTE
8 3 2~5
2~5
9 5 2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~10 5 3~5
8~10 5
8~10 5
8~10 5
8~10 5
8~12 5
WESTSIDE BEARBELL
WEEK 7
DAY 1-UPPER MOVEMENT % LOAD
MAJOR SLINGSHOT BENCH PRESS 77.5 85.25
#VALUE!
BECH PRESS 72.5 79.75
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BLOCK INCLINE BP 70
SUPPLEMENT-1 NARROW GRIP BP 70
SUPPLEMENT-2 DB ROW 70
SUPPLEMENT-3 PULL-DOWN
SUPPLEMENT-4 LANDMINE INCLINE BP
DAY 2-LOWER MOVEMENT % LOAD
MAJOR SQ 72.5 130.5
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BULGARIA SQ 70
SUPPLEMENT-1 HIP THRUST 70
SUPPLEMENT-2 BLOCK SUMO DL 70
GPP FARMER WALKING
DAY 3-UPPER MOVEMENT % LOAD
VARIATION SLINGSHOT BENCH PRESS 67.5 74.25
MAJOR BENCH PRESS 82.5 90.75
SUPPLEMENT-1 BLOCK OHP 70~80
SUPPLEMENT-2 BB ROW 70~80
SUPPLEMENT-3 LANDMINE INCLINE BP 70~80
SUPPLEMENT-4 PULL-DOWN 70~80
SUPPLEMENT-5 WIDE GRIP CABLE ROW 70~80
SUPPLEMENT-6 BB SHRUGS
SUPPLEMENT-7 槓片小腿
DAY 4-LOWER MOVEMENT % LOAD
VARIATION PAUSE SQ @PARALLEL HEIGHT 82.5 148.5
SUMO DL 70 140
80 160
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
SUPPLEMENT-1 LANDMINE SINGLE-LEG RDL 70
SUPPLEMENT-2 ROMAN CHAIR/ GHR BACKEXTENSION 70
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
REPS SETS REST NOTE
9 3 2~5
2~5
8 7 2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~10 7 3~5
8~10 7
8~10 7
8~10 7
8~10 6
8~12 4
WESTSIDE BEARBELL
WEEK 8- Deload
DAY 1-UPPER MOVEMENT % LOAD
MAJOR SLINGSHOT BENCH PRESS 82.5 90.75
#VALUE!
BECH PRESS 67.5 74.25
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BLOCK INCLINE BP 70
SUPPLEMENT-1 NARROW GRIP BP 70
SUPPLEMENT-2 DB ROW 70
SUPPLEMENT-3 PULL-DOWN
SUPPLEMENT-4 CALE FLY
DAY 2-LOWER MOVEMENT % LOAD
MAJOR SQ 67.5 121.5
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BULGARIA SQ 70
SUPPLEMENT-1 HIP THRUST 70
SUPPLEMENT-2 BLOCK SUMO DL 70
GPP FARMER WALKING
DAY 3-UPPER MOVEMENT % LOAD
VARIATION SLINGSHOT BENCH PRESS 72.5 79.75
MAJOR BENCH PRESS 77.5 85.25
SUPPLEMENT-1 BLOCK OHP 70~80
SUPPLEMENT-2 BB ROW 70~80
SUPPLEMENT-3 PULL-DOWN 70~80
SUPPLEMENT-4 WIDE GRIP CABLE ROW 70~80
SUPPLEMENT-5 BB SHRUGS 70~80
SUPPLEMENT-4 LANDMINE INCLINE BP
DAY 4-LOWER MOVEMENT % LOAD
VARIATION PAUSE SQ @PARALLEL HEIGHT 77.5 139.5
SUMO DL 70 140
80 160
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
SUPPLEMENT-1 LEG PRESS 70
SUPPLEMENT-2 ROMAN CHAIR/ GHR BACKEXTENSION 70
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
REPS SETS REST NOTE
7 3 2~5
2~5
8 3 2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~12 3 3~5
8~12 3
8~12 3
8~12 3
8~12 3
8~12 3
WESTSIDE BEARBELL
WEEK 9
DAY 1-UPPER MOVEMENT %
MAJOR SLINGSHOT BENCH PRESS 85
BECH PRESS 70
VARITION BULGARIA SQ 70
SUPPLEMENT-1 HIP THRUST 70
SUPPLEMENT-2 BLOCK SNATCH DL 70
GPP FARMER WALKING
DAY 3-UPPER MOVEMENT %
VARIATION SLINGSHOT BENCH PRESS 75
MAJOR BENCH PRESS 80
SUPPLEMENT-1 BLOCK OHP 70~80
SUPPLEMENT-2 BB ROW 70~80
SUPPLEMENT-3 PULL-DOWN 70~80
SUPPLEMENT-4 REVERSE ROW 70~80
SUPPLEMENT-5 BB SHRUGS 70~80
SUPPLEMENT-6 LANDMINE INCLINE BP
DAY 4-LOWER MOVEMENT %
VARIATION PAUSE SQ @PARALLEL HEIGHT 80
MAJOR SNATCH DL
SUMO DL 75
85
8~12 4
8~12 4
WESTSIDE BEARBELL
WEEK 10
DAY 1-UPPER MOVEMENT % LOAD
MAJOR SLINGSHOT BENCH PRESS 82.5 90.75
#VALUE!
BECH PRESS 72.5 79.75
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BLOCK INCLINE BP 70
SUPPLEMENT-1 NARROW GRIP BP 70
SUPPLEMENT-2 DB ROW 70
SUPPLEMENT-3 PULL-DOWN
SUPPLEMENT-4 LANDMINE INCLINE BP
DAY 2-LOWER MOVEMENT % LOAD
MAJOR SQ 72.5 130.5
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BULGARIA SQ 70
SUPPLEMENT-1 HIP THRUST 70
SUPPLEMENT-2 BLOCK SNATCH DL 70
GPP FARMER WALKING
DAY 3-UPPER MOVEMENT % LOAD
VARIATION SLINGSHOT BENCH PRESS 72.5 79.75
MAJOR BENCH PRESS 82.5 90.75
SUPPLEMENT-1 BLOCK OHP 70~80
SUPPLEMENT-2 BB ROW 70~80
SUPPLEMENT-3 PULL-DOWN 70~80
SUPPLEMENT-4 REVERSE ROW 70~80
SUPPLEMENT-5 BB SHRUGS 70~80
SUPPLEMENT-6 LANDMINE INCLINE BP
DAY 4-LOWER MOVEMENT % LOAD
VARIATION PAUSE SQ @PARALLEL HEIGHT 82.5 148.5
SUMO DL 75 150
85 170
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
SUPPLEMENT-1 LANDMINE SINGLE-LEG RDL 70
SUPPLEMENT-2 CURL RAISE 70
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
REPS SETS REST NOTE
8 4 2~5
2~5
9 5 2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~12 5 3~5
8~12 5
8~12 5
8~12 5
8~12 5
8~12 5
WESTSIDE BEARBELL
WEEK 11
DAY 1-UPPER MOVEMENT % LOAD
MAJOR SLINGSHOT BENCH PRESS 80 88
#VALUE!
BECH PRESS 75 82.5
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BLOCK INCLINE BP 70
SUPPLEMENT-1 NARROW GRIP BP 70
SUPPLEMENT-2 DB ROW 70
SUPPLEMENT-3 PULL-DOWN
SUPPLEMENT-4 LANDMINE INCLINE BP
DAY 2-LOWER MOVEMENT % LOAD
MAJOR SQ 75 135
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VARITION BULGARIA SQ 70
SUPPLEMENT-1 HIP THRUST 70
SUPPLEMENT-2 BLOCK SNATCH DL 70
GPP FARMER WALKING
DAY 3-UPPER MOVEMENT % LOAD
VARIATION SLINGSHOT BENCH PRESS 70 77
MAJOR BENCH PRESS 85 93.5
SUPPLEMENT-1 BLOCK OHP 70~80
SUPPLEMENT-2 BB ROW 70~80
SUPPLEMENT-3 PULL-DOWN 70~80
SUPPLEMENT-4 REVERSE ROW 70~80
SUPPLEMENT-5 BB SHRUGS 70~80
SUPPLEMENT-6 LANDMINE INCLINE BP
DAY 4-LOWER MOVEMENT % LOAD
VARIATION PAUSE SQ @PARALLEL HEIGHT 85 153
SUMO DL 75 150
85 170
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
SUPPLEMENT-1 LANDMINE SINGLE-LEG RDL 70
SUPPLEMENT-2 CURL RAISE 70
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
REPS SETS REST NOTE
9 4 2~5
2~5
8 6 2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~12 6 3~5
8~12 6
8~12 6
8~12 6
8~12 6
8~12 6
WESTSIDE BEARBELL
WEEK 12- Deload
DAY 1-UPPER MOVEMENT %
MAJOR SLINGSHOT BENCH PRESS 85
BECH PRESS 70
VARITION BULGARIA SQ 70
SUPPLEMENT-1 HIP THRUST 70
SUPPLEMENT-2 BLOCK SNATCH DL 70
GPP FARMER WALKING
DAY 3-UPPER MOVEMENT %
VARIATION SLINGSHOT BENCH PRESS 75
MAJOR BENCH PRESS 80
SUPPLEMENT-1 BLOCK OHP 70~80
SUPPLEMENT-2 BB ROW 70~80
SUPPLEMENT-3 PULL-DOWN 70~80
SUPPLEMENT-4 REVERSE ROW 70~80
SUPPLEMENT-5 BB SHRUGS 70~80
SUPPLEMENT-6 LANDMINE INCLINE BP
DAY 4-LOWER MOVEMENT %
VARIATION PAUSE SQ @PARALLEL HEIGHT 80
MAJOR
SUMO DL 75
85
VARIATION DB BP
DB INCLINE BP
10~12 5~6
10~12 5~6
10~12 5~6
10~12 5~6
10~12 5~6
10~12 5~6
10~12 5~6
5~6
WESTSIDE BEARBELL
WEEK 14 HI
DAY 1-UPPER MOVEMENT % LOAD
PRE-ACTIVE SLINGSHOT BENCH PRESS 100 115
SUPPLEMNT-1 BB ROW
SUPPLEMNT-2 CABLE/MACHIN PULL DOWN
SUPPLEMNT-3 TRICEPS EXERCISE(ADD WEIGHT DIP)
MAJOR SQ 80 136
VARIATION F.SQ
GPP F.WALKING
MOVEMENT 95%METHOD KG KG
BENCH PRESS 115 110
SQ 170 190
DL 190 210
REPS SETS REST NOTE
2 3 2~5
2~5
6 6 2~5
2~5
6~8 3~4 2~5
2~5
6~8 3~4 2~5
6~8 3~4 2~5
6~8 3~4 2~5
7~10min
REPS SETS REST NOTE
2 2 2~5
4 6 2~5
6~8 3~4
6~8 3~4
6~8 3~4
VARIATION INCLINE BP
DB BP
SUPPLEMENT-1 DB ROW
SUPPLEMENT-2 PULL-DOWN
SUPPLEMENT-1 BULGARIA SQ
SUPPLEMENT-2 TRAPBAR DL
SUPPLEMENT-3 HIP THRUST
SUPPLEMENT-4 CALF RAISE
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 190 210
REPS SETS REST NOTE
8 5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5