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Thread: My Westside template... please help.

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    TJW Keith's Avatar
    Join Date
    Mar 2006
    Pickering, Ontario

    My Westside template... please help.

    Throughout my training, all my routines have always been geared towards bodybuilding. I figured since my strength absolutely sucks (big 3 of 740), as I increase my strength, it will be easier to stack on some quality muscle, which really is what I'm looking to do in the long run. So HERE is where I got my template from.

    So here it is:

    Monday- Upper body
    ME lift: Flat barbell press - Work up to a max set of 3-5 reps
    Supplemental lift: Incline dumbbell press - 3-4 sets of 6-10 reps
    Horizontal row: Yates row - 4 sets of 10-15 reps
    Rear delt/Upper back: BOL - 2-3 sets of 12-15 reps
    Abdominals: Weighted reverse crunches off chin bar - 3-4 sets of 8-15 reps

    Wednesday- Lower body
    ME lift: Box squat - work up to a max set of 5 reps
    Unilateral movement: Bulgarian split squat - 3-4 sets of 8-15 reps
    Hamstring/Posterior chain movement: Glute-ham raises - 3-4 sets of 6-10 reps
    Grip training: Barbell static holds - 3 sets of timed reps

    Friday- DE Upper body
    RE lift: Dips - 3 sets of max reps (60 sec rest between sets)
    Supplemental lift: JM press - 3-4 sets of 5-10 reps
    Vertical pulling: Chins - 4 sets of 8-12 reps
    Medial delt or trap: Dumbbell shoulder press - 3 sets of 10-15 reps
    Elbow flexion: Hammer curls - 3 sets of 8-10 reps
    Abdominal circuit training

    My goal is probably the same as 80% of everyone else on this site; to increase my strength and size. But I think I'll concentrate more on strength for the next little bit (6 months) only because, like I stated before, I feel it will be easier to add muscle when I'm stronger. Make sense?


    1) How does the program look overall?

    2) I'm wondering why I can't use a back squat for my lower body ME day. It never gave me that option. Is there a reason for this? Is this program suppose to be geared towards lifts that will support your big 3?

    3) Can I afford to add in extra work on off days being that I'm only training 3 days a week? If so, what can I add? I typically take a while to recover especially my hams, lower back, chest, tris and lats. They can take anywhere from 3-5 days. I noticed there's no direct calf work being done. I may add this to Saturday or something.

    Thanks a lot in advance.
    Last edited by Keith; 09-04-2007 at 08:26 PM.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

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