WESTSIDE BEARBELL

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

DAY 4-LOWER DE MOVEMENT % LOAD REPS

VARIATION F.SQ 30 3
40 3
MAJOR SUMO DL 65 136.5 5
 75 157.5 4
80 168 3
85 178.5 2
#VALUE! 3
#VALUE! 3
#VALUE! 1
#VALUE! 1
#VALUE! 1
SUPPLEMENT-1 LEG PRESS 70 8~12
SUPPLEMENT-2 ROMAN CHAIR 70 8~12
WEEK3 testweek
DAY 1-UPPER ME MOVEMENT % LOAD REPS
MAJOR BENCH PRESS 30 33 3
45 49.5 3
55 60.5 3
65 71.5 3
75 82.5 3
85 93.5 3
95 104.5 1
100 110 1
102.5 112.75 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 30 57 3
45 85.5 3
55 104.5 3
65 123.5 3
75 142.5 3
85 161.5 3
95 180.5 1
100 150.1 1
102.5 194.75 1
VARITION BULGARIA SQ 70 8~12
SUPPLEMENT-1 BLOCK SINGLE-LEG RDL 70 8~12
SUPPLEMENT-2 GHR 70 8~12
GPP FARMER WALKING
DAY 3-UPPER DE MOVEMENT % LOAD REPS
VARIATION BLOCK INCLINE 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

DAY 4-LOWER DE MOVEMENT % LOAD REPS

VARIATION F.SQ 30 3
40 3
MAJOR SUMO DL 30 63 3
45 94.5 3
55 115.5 3
65 136.5 3
75 157.5 3
85 178.5 3
95 199.5 1
100 210 1
102.5 215.25 1
SUPPLEMENT-1 LEG PRESS 70 8~12
SUPPLEMENT-2 ROMAN CHAIR 70 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

SETS REST NOTE

5
5
2 2~5
 2 2~5
2 2~5
2 2~5
1 1
1 1
1 2~5
1 2~5
1 2~5
3~5
3~5

SETS REST NOTE

1 1
1 1
1 1
1 1
1 1
1 1
1 2~5
1 2~5
1 2~5
3~5
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

SETS REST NOTE

5 1
5 1
1 1
1 1
1 1
1 1
1 1
1 1
1 2~5
1 2~5
1 2~5
3~5
3~5
REPS SETS REST NOTE
5 1
5 1 WEEK1
5 1
3 1
3 1 WEEK2
3 1
5 1
3 1 WEEK3
1 1
5 1
5 1 WEEK4
5 1
 WESTSIDE BEARBELL
WEEK 1
DAY 1-UPPER ME MOVEMENT % LOAD REPS
MAJOR SLINGSHOT BENCH PRESS 80 88 3
#VALUE!
BECH PRESS 65 71.5 10
#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 65 117 10
#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 70 77 5
BENCH PRESS 75 82.5 8
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

DAY 4-LOWER DE MOVEMENT % LOAD REPS

VARIATION PAUSE SQ 75 135 4

MAJOR SUMO DL FIRST PULL 50 100 5

 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
3 2~5
2~5
2~5
2~5
2~5
2~5
2~5
3 3~5
3~5
3~5

SETS REST NOTE

3 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
3~5
3~5
3~5
7~10min
SETS REST NOTE
3 2~5
3 2~5
3~5
3~5
3~5
3~5
3~5

SETS REST NOTE

6 2~5
2~5
3 2~5
 2~5
4 2~5
4 2~5

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

DAY 4-LOWER DE MOVEMENT % LOAD REPS

VARIATION PAUSE SQ 77.5 139.5 4

MAJOR SUMO DL FIRST PULL 50 100 4

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

SETS REST NOTE

4 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
3~5
3~5
3~5
7~10min
SETS REST NOTE
3 2~5
3 2~5
3~5
3~5
3~5
3~5
3~5

SETS REST NOTE

 6 2~5
2~5
3 2~5
2~5
4 2~5
4 2~5

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

DAY 4-LOWER DE MOVEMENT % LOAD REPS

VARIATION PAUSE SQ 80 144 3

MAJOR SUMO DL FIRST PULL 50 100 3

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

SETS REST NOTE

5 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
3~5
3~5
3~5
7~10min
SETS REST NOTE
3 2~5
3 2~5
3~5
3~5
3~5
3~5
3~5

SETS REST NOTE

 6 2~5
2~5
3 2~5
2~5
4 2~5
4 2~5

3~5
3~5
 WESTSIDE BEARBELL
WEEK 4 -DELOAD
DAY 1-UPPER ME MOVEMENT %
MAJOR SLINGSHOT BENCH PRESS 80

BECH PRESS 65

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 ME MOVEMENT %
MAJOR SQ 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

DAY 4-LOWER DE MOVEMENT %

VARIATION PAUSE SQ @PARALLEL HEIGHT 75

MAJOR 3 POSITION SUMO DL 50

 SUMO DL 65
75

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
RBELL
OAD
LOAD REPS SETS REST NOTE
88 7 3 2~5
#VALUE! 2~5
71.5 8 3 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
8~12 3 3~5
8~12 3
8~12 3
8~12 3

LOAD REPS SETS REST NOTE

117 8 3 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
8~12 3
8~12 3
8~12 3
7~10min
LOAD REPS SETS REST NOTE
77 10 3 2~5
82.5 6 3 2~5
8~12 3
8~12 3
8~12 3
8~12 3
8~12 3

LOAD REPS SETS REST NOTE

135 3 6 2~5
2~5
100 5 3 2~5
 2~5
130 4 3 2~5
150 4 3 2~5
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
8~12 3
8~12 3
 WESTSIDE BEARBELL
WEEK 5
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-6 槓片小腿
DAY 4-LOWER MOVEMENT % LOAD
VARIATION PAUSE SQ @PARALLEL HEIGHT 77.5 139.5

MAJOR 3 POSITION SUMO DL 55 110

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

REPS SETS REST NOTE

10 4 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~12 4
8~12 4
8~12 4
7~10min
REPS SETS REST NOTE
9 3 2~5
8 4 2~5
8~12 4
8~12 4
8~12 4
8~12 4
8~12 4
4
REPS SETS REST NOTE
 4 8 2~5
2~5
4 4 2~5
2~5
4 4 2~5
4 4 2~5

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

MAJOR 3 POSITION SUMO DL 55 110

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

REPS SETS REST NOTE

9 5 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~10 5
8~10 5
8~10 5
7~10min
REPS SETS REST NOTE
10 3 2~5
7 5 2~5
8~10 5
8~10 5
8~10 5
8~10 5
8~10 5
5
5
REPS SETS REST NOTE
4 7 2~5
2~5
5 5 2~5
2~5
4 5 2~5
4 5 2~5

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

MAJOR 3 POSITION SUMO DL 55 110

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

REPS SETS REST NOTE

8 7 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~10 7
8~10 7
8~10 7
7~10min
REPS SETS REST NOTE
11 3 2~5
6 6 2~5
8~10 6
8~10 6
8~10 6
8~10 6
8~10 6
6
6
REPS SETS REST NOTE
3 6 2~5
2~5
2~5
2~5
4 3 2~5
5 5 2~5

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

MAJOR SNATCH DL 55 110

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

REPS SETS REST NOTE

8 3 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~12 3
8~12 3
8~12 3
7~10min
REPS SETS REST NOTE
9 3 2~5
6 3 2~5
8~12 3
8~12 3
8~12 3
8~12 3
8~12 3

REPS SETS REST NOTE

 6 3 2~5
2~5
2~5
2~5
4 4 2~5
4 4 2~5

8~12 3
8~12 3
 WESTSIDE BEARBELL
WEEK 9
DAY 1-UPPER MOVEMENT %
MAJOR SLINGSHOT BENCH PRESS 85

BECH PRESS 70

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 %
MAJOR SQ 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

SUPPLEMENT-1 LANDMINE SINGLE-LEG RDL 70

SUPPLEMENT-2 CALF RAISE 70
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
RBELL

LOAD REPS SETS REST NOTE

93.5 7 4 2~5
#VALUE! 2~5
77 10 4 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
8~12 4 3~5
8~12 4
8~12 4
8~12 4

LOAD REPS SETS REST NOTE

126 10 4 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
8~12 4
8~12 4
8~12 4
7~10min
LOAD REPS SETS REST NOTE
82.5 9 4 2~5
88 8 4 2~5
8~12 4
8~12 4
8~12 4
8~12 4
8~12 4

LOAD REPS SETS REST NOTE

144 4 8 2~5
2~5
100 8 4 2~5
 2~5
150 4 5 2~5
170 3 2 2~5

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

MAJOR SNATCH DL 110

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

REPS SETS REST NOTE

9 5 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~12 5
8~12 5
8~12 5
7~10min
REPS SETS REST NOTE
10 4 2~5
7 5 2~5
8~12 5
8~12 5
8~12 5
8~12 5
8~12 5

REPS SETS REST NOTE

 4 7 2~5
2~5
7 4 2~5
2~5
4 3 2~5
3 4 2~5

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

MAJOR SNATCH DL 120

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

REPS SETS REST NOTE

8 6 2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
2~5
8~12 6
8~12 6
8~12 6
7~10min
REPS SETS REST NOTE
11 4 2~5
6 6 2~5
8~12 6
8~12 6
8~12 6
8~12 6
8~12 6

REPS SETS REST NOTE

 4 6 2~5
2~5
6 4 2~5
2~5
4 4 2~5
3 3 2~5

8~12 6
8~12 6
 WESTSIDE BEARBELL
WEEK 12- Deload
DAY 1-UPPER MOVEMENT %
MAJOR SLINGSHOT BENCH PRESS 85

BECH PRESS 70

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 %
MAJOR SQ 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

SUPPLEMENT-1 LANDMINE SINGLE-LEG RDL 70

SUPPLEMENT-2 CALF RAISE 70
MOVEMENT 95%METHOD KG KG
BENCH PRESS 110 110
SQ 180 190
DL 200 210
RBELL
load
LOAD REPS SETS REST NOTE
93.5 7 3 2~5
#VALUE! 2~5
77 8 3 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
8~12 2 3~5
8~12 2
8~12 2
8~12 2

LOAD REPS SETS REST NOTE

126 8 2 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
#VALUE! 2~5
8~12 2
8~12 2
8~12 2
7~10min
LOAD REPS SETS REST NOTE
82.5 9 3 2~5
88 6 3 2~5
8~12 2
8~12 2
8~12 2
8~12 2
8~12 2

LOAD REPS SETS REST NOTE

144 2 6 2~5
2~5
2~5
 2~5
150 4 3 2~5
170 3 3 2~5
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
8~12 3
8~12 3
 WESTSIDE BEARBELL
WEEK 13 LOW
DAY 1-UPPER MOVEMENT % LOAD
MAJOR BENCH PRESS 70 80.5

VARIATION DB BP
DB INCLINE BP

SUPPLEMENT-1 ONE-ARM CABLE/MACHINE ROW

SUPPLEMENT-2 ONE-ARM CABLE/MACHINE PULL-DOWN

ISOLATION TRICEPS EXERCISE

DAY 2-LOWER MOVEMENT % LOAD

MAJOR SQ 70 119
#VALUE!
#VALUE!
VARIATION LUNGE SQ

SUPPLEMENT-1 HIP THRUST

SUPPLEMENT-2 LAMINE SINGLE-LEG DL
SUPPLEMENT-3 CALF RAISE

DAY 3-UPPER MOVEMENT % LOAD

MAJOR BENCH PRESS 75 86.25
VARIATION DB INCLINE BP
SUPPLEMENT-1 DB OHP
SUPPLEMENT-2 REVERSE ROW
SUPPLEMENT-3 ONE-ARM CABLE/MACHINE ROW
SUPPLEMENT-4 ONE-ARM CABLE/MACHINE PULL-DOWN
ISOLATION TRICEPS EXERCISE

DAY 4-LOWER MOVEMENT % LOAD

VARIATION SQ 75 127.5

MAJOR SIDE LUNGE

SUPPLEMENT-1 HIP THRUST

SUPPLEMENT-2 SINGLE-LEG DL

GPP SUITCASE DL 1/2SQ

MOVEMENT 95%METHOD KG KG
BENCH PRESS 115 110
SQ 170 195
DL 190 210
REPS SETS REST NOTE
10 4 2~5

10~12 5~6
10~12 5~6

10~12 5~6
10~12 5~6

ALL OUT 5~6

REPS SETS REST NOTE

10 4 2~5
2~5
2~5
10~12 5~6

10~12 5~6
10~12 5~6
10~12 5~6

REPS SETS REST NOTE

8 4 2~5
10~12 5~6
10~12 5~6
10~12 5~6
10~12 5~6
10~12 5~6
ALL OUT 5~6

REPS SETS REST NOTE

 8 4 2~5
2~5
10~12 5~6 2~5
2~5
10~12 5~6 2~5
10~12 5~6 2~5

5~6
 WESTSIDE BEARBELL
WEEK 14 HI
DAY 1-UPPER MOVEMENT % LOAD
PRE-ACTIVE SLINGSHOT BENCH PRESS 100 115

MAJOR BECH PRESS 80 92

VARIATION BLOCK NARROW GRIP DEADBP

SUPPLEMNT-1 BB ROW
SUPPLEMNT-2 CABLE/MACHIN PULL DOWN
SUPPLEMNT-3 TRICEPS EXERCISE(ADD WEIGHT DIP)

DAY 2-LOWER MOVEMENT % LOAD

PRE-ACTIVE SSB SQ 100 170

MAJOR SQ 80 136

VARIATION F.SQ

SUPPLEMENT-1 BLOCK CONVENTIONAL DL 150

SUPPLEMENT-2 HIP THRUST 150
SUPPLEMENT-3 CALF RAISE

GPP FARMER WALKING

DAY 3-UPPER MOVEMENT % LOAD
PRE-ACTIVE SLINGSHOT BENCH PRESS 102.5 117.875
MAJOR BENCH PRESS 85 97.75
SUPPLEMENT-1 BLOCK OHP
SUPPLEMENT-2 BB ROW
SUPPLEMENT-3 CABLE/MACHINE PULL-DOWN

DAY 4-LOWER MOVEMENT % LOAD

PRE-ACTIVE SSB SQ 102.5 174.25

MAJOR TRAPBAR DL 85 161.5

SUPPLEMENT-1 SUMO DL 150

SUPPLEMENT-2 BLOCK CONVENTIONAL DL 150

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

REPS SETS REST NOTE

2 3 2~5
2~5
6 6 2~5
2~5
2~5
6~8 3~4 2~5
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

REPS SETS REST NOTE

 2 4 2~5
2~5
4 6 2~5
2~5
4 4 2~5
6~8 3~4 2~5
 WESTSIDE BEARBELL
WEEK 14
DAY 1-UPPER MOVEMENT % LOAD
MAJOR BENCH PRESS 75 82.5

VARIATION INCLINE BP
DB BP

SUPPLEMENT-1 DB ROW
SUPPLEMENT-2 PULL-DOWN

ISOLATION TRICEPS EXERCISE

DAY 2-LOWER MOVEMENT % LOAD

MAJOR BOX SQ 75 135

VARIATION SIDE LUNGE

SUPPLEMENT-1 BLOCK CONVENTIONAL DL

SUPPLEMENT-2 HIP THRUST
SUPPLEMENT-3 CALF RAISE
GPP FARMER WALKING

DAY 3-UPPER MOVEMENT % LOAD

MAJOR BENCH PRESS 80 88
VARIATION BLOCK NARROW GRIP DEAD BP
SUPPLEMENT-1 BLOCK OHP
SUPPLEMENT-2 BB ROW
SUPPLEMENT-3 PULL-DOWN
SUPPLEMENT-4 CABLE/MACHINE ROW
ISOLATION TRICEPS EXERCISE

DAY 4-LOWER MOVEMENT % LOAD

MAJOR SUMO DL 80 152

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

REPS SETS REST NOTE

5 8 2~5

8~10 4~5

8~10 4~5
8~10 4~5
8~10 4~5

REPS SETS REST NOTE

5 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

REPS SETS REST NOTE

 5 5

8~10 4~5
8~10 4~5
8~10 4~5
8~10 4~5