Q&A: Setting Up A BASIC Westside Program
Great articles and good to see the gains! I am currently new to lifting and
have followed a general 5×5 for the past 6 weeks and have just kicked off
with a Westside program with a buddy who has been lifting for quite a few
years now. Currently I am sitting at 120kg bench, 135kg deadlift and a 140kg
This is the program we have nutted out so far and will keep these exercises
for 3 weeks before rotating in and out as we see fit. However, if you have
any other pointers apart from the ones mention in the article it would be
great to hear from you whenever you are free to reply.
In advance, cheers!
Upper body max effort
Incline bench pyramid to 1rm
Close grip bench 4×6
Incline dumbbell 4×6
Skull crusher 4×6
Barbell pull over 4×6
Rest/Abs and cardio
Max effort lower body
Rack pull (lifter on platform) pyramid 1rm
Romainian dead lift 4×6
Bent over row 4×6
Dumbbell row 4×6
Up right row 4×6
Lat’s and bi’s
Abs and cardio
Dynamic upper body
85% incline 1rm 10×2
85% power rack 1rm 10×2
Close grip bench 4×10
Incline dumbbell 4×10
Skull crusher 4×10
Barbell pull over 4×10
Rest/Abs and cardio
Day 7 dynamic lower body
85% rack pull lifter on platform 10×2
85% power rack squat 10×2
Romainian dead lift 4×10
Bent over row 4×10
Dumbbell row 4×10
Up right row 4×10
Thanks for the kind words! I’ve reviewed your training program, and it seems to follow more of a basic themed workout than actual Westside programming. Bands and chains are somewhat mandatory to run a “real” Westside training program. That being said, I do have some pointers I can lend you based on the program you’re planning to run:
* You need to squat before you deadlift on DE lower. It’s almost impossible to keep your back tight after you’ve done some deadlifting volume prior, and you need to be fresh when squatting.
* Be sure to rotate squats for your ME work.
* Incline benching should be removed from DE bench as a primary movement. Always bench flat when doing DE work. Also, 85% is too high of an intensity. Keep your sets ranging from 50% to 70% at the most.
* Your accessory work doesn’t have to be limited in your rep/set scheme. Open it up and allow yourself to work in sets of 10, 15 or even 20 on your accessory movements. It doesn’t have to be over-analyzed, and you just need to work hard when doing accessory exercises.
* Throw in lat work for each of your upper body days. I understand that you’re dedicating an actual back/bicep training day, which is 100% fine and a great idea. That being said, you’ll learn that your back can withstand a lot of volume, and doing 4-5 sets of lats every upper body day IN ADDITION to your dedicated back day will be beneficial.
* I’m not a fan of cleans for powerlifting training. It does not translate optimally to the deadlift & squat as actual deadlift & squat movements.
Since your squat & deadlift is relatively low to your bench, just hit them hard and you should be able to make good progress for awhile using your program with the suggestions I’ve made above. Run your routine for a few months and let me know how it goes. Feel free to contact me again if you have any questions!