Training Templates

As has been stated and written a thousand times before, there is no “Westside”
workout. There is no exact plan that people follow; only a few guidelines and a lot of
hard work. The training templates listed below are all variations of how to combine
dynamic, maximal effort and the repetition method. You will notice that all of the
templates have a specific goal or reason behind it. So if you fit the profile or you feel like
you need to work on a specific problem, read on; there may be something just for you.

The Out of Shape Cycle

This is great to jump start your training cycle (usually done several months from a meet)
or to give yourself a kick in the ass because you’ve been lazy and snacking on Ho Ho’s
for the past month. This is NOT for those that are underweight or already in decent or
even marginal shape. This is for the super heavies and those that are carrying around a
lot more weight than they should, regardless of body fat percentage. This cycle should
be done for only 3 weeks; by that time you should have gotten yourself into shape and
should be ready for your meet training cycle.

The Warm-up

Each workout begins with the following:

• 6-8 trips of sled dragging (distance is usually 50yds. per trip.) Take 60-90
seconds rest between trips. If you have an Elite Fitness Systems sled and drag
on concrete use 70-90lbs. on the sled. If you don’t, then I have no idea what you
should use.

The next three exercises are done

in a circuit fashion;

• Sit-ups
• Glute ham raises
• Band good mornings or
• Reverse Hyperextensions or
• 45 degree back raises

Perform 3 sets of 10 reps of each exercise. 30-60 seconds rest between sets.

Sunday (DE Bench)

Perform warm-up

• DE Bench - 8x3 @ 50%

• 3x10-15 of dumbbell bench presses
• 10 minutes of lat rows with sled
Monday (ME Squat)

Perform warm-up

• ME Exericse
• Perform warm-up again

Wednesday (ME Bench)

Perform warm-up

• ME Exercise
• 3x3 of rack lockouts
• 10 minutes of chest passes with 20lbs medicine ball; throw the ball, walk towards
it, pick it up, and throw again. Repeat until the 10 minutes is up.

Friday (DE Squat)

Perform warm-up

• DE Squat

Week 1 - 10x2 @ 50%

Week 2 - 12x2 @ 50%
Week 3 - 15x2 @ 50%

• All sets are done without chains or bands.

• 60 seconds rest between sets
• After squatting, perform warm-up again.

The Dave Tate Express

This is in honor of my man in leisure, Dave Tate. While he works hard when he has to, if
he doesn’t, then he won’t. His motto; train as minimally as possible to get the maximal
results. The overall idea of this training cycle is that the first two exercises of the day
should be very difficult. Anything after that is icing on the cake and little effort should be
given to them. Ok, I’m lying. Let’s just be honest here; the Dave Tate Express is when
you go to Westside Barbell in the morning, do one or two exercises and convince
yourself on the way home that you will finish your accessory work at the office after
work. This never happens. Actually, this is a good training scheme if you know that
things are going to be too busy or sleep deprived, etc. Warning: Do not do this for more
than a month. If you do this for too long, you will lose a lot of muscle mass, get out of
shape, and eventually get weaker. This is also a good cycle for those that are way over
trained.
Sunday (DE Bench)

1. Bench Press - 8x3 (use chains, bands or straight weight)

2. Rack Lockouts - 3x3-5

Monday (ME Squat)

1. ME Exercise - work up to a 1-3 RM

2. Weighted Sit-ups - 3-5x5-10 reps

Wednesday (ME Bench)

1. ME Exercise - work up to a 1-3RM

2. Dumbbell bench press or dumbbell incline press - 3-5x8-15

Friday (DE Squat)

1. Box Squat
2. Reverse Hyperextensions or 45 degree back raises - 3-5x10-15

The Out of Shape, Out of Time, Out of Work Cycle

This is a great training cycle for those that are either out of shape or are out of work.
Also, this is great for those that can only spend a short time in the weight room at one
time. This is ideal for personal trainers or strength coaches that have short times
between teams or clients. So now all of you trainers and (especially) “strength” coaches
have no excuse. As if you had one before. Essentially, you train 4 times per week. But
each of those training days consist of two training sessions. There is no time limit on
how long you can perform this cycle.

Sunday (DE Bench)

Session I

1. Sled Dragging - 70-90lbs x 30yds for 6-10 trips; half of the trips will be done forward,
half of the trips backwards.
2. Bench Press - 8x3 (use chains, bands or straight weight; you choose the cycle)
3. High end work - choose one exercise from the following and either do 3x3, 5-3-1, or
3x5; all sets should be done with your pinky on the ring.

• Rack lockouts - 3-5” range of motion

• 4 board press
• 5 board press
Session II

1. Sled dragging (repeat from first session)

2. Lat exercise - Choose one of the following and perform 3-5x10-15

• Chin ups
• Chest supported rows
• DB rows
• Lat pulldowns

3. Upper back exercise - same set/rep scheme as the lats

• Seated DB cleans
• Rear laterals
• DB shrugs

Monday (ME Squat)

Session I

1. Sled Dragging (see above)

2. ME Exercise - work up to a 1-3 RM; choose a deadlift or squat variation.
3. High intensity/ low volume hamstring exercise - choose one of the following exercises
and perform 3-5 sets of 3-8 reps. This will be your heaviest hamstring movement of the
week.

• Romanian deadlifts
• Glute ham raises w/ rear of machine elevated
• Glute ham raises w/ band around neck
• Glute ham raises w/ bar on back or weight behind head

Session II

1. Sled Dragging
2. Low intensity/ high volume low back exercise - choose one and perform 3-5 sets of
10-20 reps. This doesn’t have to be taxing at all.

• Back raises
• 45 degree back raises
• Pull throughs
• Reverse Hyperextensions
• Band good mornings
3. Abdominal training; choose one of the following and do 3-5 sets of 5-20 reps. Sets
and reps are dependent on the exercise.

• DB side bends
• Weighted sit ups
• Hanging leg raises

Wednesday (ME Bench)

Session I

1. Sled Dragging
2. ME Exercise - work up to a 1-3RM
3. Low end work; choose one of the following and have at it for 3-5x8-15

• Dumbbell bench press

• Dumbbell incline press
• Dumbbell floor press
• Cambered bar bench press
• Illegal wide bench press
• Rack lockouts with bar just off of chest

Session II

1. Sled Dragging
2. Lat work (see above)
3. Triceps pushdowns or extensions - this is done for high reps (12-20); I would label
this last exercise as optional.

Friday (DE Squat)

Session I

1. Sled Dragging
2. Box Squat
3. High intensity/ low volume low back exercise - choose one of the following and
perform 3-5 sets of 3-8 reps.

• Good mornings (can be done with straight bar, cambered squat bar or buffalo
bar)
• Chains suspended good mornings (again, any bar)
• 45 degree back raises w/ bar across back
• Back raises w/ bar across back
Session II

1. Sled Dragging
2. High volume/low intensity hamstring exercise - choose one of the following and
perform 3-5 sets of 10-20 reps. This shouldn’t be taxing

• Glute ham raises

• Romanian deadlifts

3. Abdominal work (see above)

Note: If you are already in good shape and at a good bodyweight, cut out the sled
dragging for the second session of each training day.

The Modified Vogelpohl Squat/DL routine

This is a variation of Chuck Vogelpohl’s workout as seen in his video “Vogelpohl XXX”.
This is for very advanced lifters.

Monday (Squat/DL assistance day)

This day usually consists of 5-8 exercises chosen to help build the squat and deadlift.
These are very rarely barbell lifts and are designed to keep stress off of the lower back
and shoulders. This is because of the heavy workload and intensity that is performed on
Friday.

• Lat work - A variety of lat pulldowns and chest supported rows; usually 5-10 sets
of 10-20 reps
• Low back - Reverse Hyperextensions, 45 degree back raise w/ medicine ball,
Back Attack; 5 sets of 10-20 reps. Choose two exercises.
• Hamstrings - Elevated glute ham raises or glute ham raises done with bands; 3-5
sets of 5-10 reps
• Quads - Belt squat machine; done rarely but a good option; 3-5 sets of 8-15 reps
• Abdominal - Leg raises, weighted sit-ups, high rep sit-ups, hanging leg raises,
side bends
• Grip work - Hex head dumbbell holds or grip machine

Friday (Squat/DL)

• Box squat - Chuck will use a variety of different band and chain combinations
and perform 3-6 sets of 2 reps and work up to a heavy single or double. Many
times the heavy sets are done off of a higher box (1-2” above his standard box).
• Deadlifts - Choose from one of the following;
• Rack deadlifts - pick a pin height and work up to a 1-3 rep max
 • Deadlifts on Jump Stretch Platform - work up to a 1-3 rep max with a mini or light
band
• Reverse band deadlift - work up to a 1-3 rep max After this, you can perform
some light weight abdominal and low back training.

I Need Some Mass

Sunday (DE Bench Press)

Exercise 1 - Dynamic Bench Press

• Perform 8 sets of 3 reps with about a minute rest between sets.

• Descend under control and explode on the way up.
• Change between chains (1 or 2 chains per side), bands (mini-bands!) or straight
weight. Never stay with any method for more than 3 weeks.
• Use approximately 50% of your max bench press.

Exercise 2 - Heavy Triceps; choose from one of the exercises below and work your way
to a 3 or 5RM. Change exercises every one or two weeks. Use a moderate to wide grip.

• 4 board press
• 5 board press
• 6 board press (if you have very long arms)
• 3-5” rack lockouts
• Chains, mini-bands or light bands can be used on any of the above exercises

Exercise 3 - Shoulders/Chest; choose from one of the exercises below and perform 5
sets of 10 repetitions. You can use the same weight for each set or pyramid up. Switch
exercises every 2-3 weeks.

• DB bench presses
• DB incline presses (from various angles)
• DB military presses
• Bradford presses
• Military presses
• Incline presses
• Floor presses
• DB floor presses

Exercise 4 - Lats; choose from one of the exercises below and perform 5 sets of 10-15
repetitions. For time and keeping boredom to a minimum, you can superset these with
Exercise 3.

• Pull-ups/ chin-ups
• Chest supported row (can be done on various machines)
 • Bent over rows
• DB bent over rows
• Lat pulldowns (can be done with various pulldown attachments)
• Fat man pull-ups

Monday (ME Squat/DL)

Exercise 1 - Max Effort Movement; pick any of the exercises below and work up to a 3-
5RM. Rotate exercises every 1-3 weeks.

• Safety Squat bar box squats (high or low box)

• Cambered bar box squats (high or low box)
• Buffalo bar box squats (high or low box)
• Manta Ray box squats (high or low box)

• Straight bar box squats (high or low box)

• Rack pulls (from various pin positions)

• Reverse band deadlifts
• Deadlift while standing on elevated (about 3”) platform
• Deadlifts (with either a sumo or conventional stance)
• Deadlifts against bands
• Note: a low box is about 1-3” below parallel. A high box is 1-3” above parallel

Exercise 2 - Heavy supplemental posterior chain; pick one of the exercises below and
perform 2-3 heavy sets of 3-8 reps.

• Good mornings with cambered, Buffalo, or straight bar. These can also be done
off pins or with the bar suspended in chains.
• Romanian deadlift
• Straight leg deadlift
• Dimel deadlift
• Sled Dragging- perform 6-8 trips (each trip is 30-40yds) of heavy sled dragging.
These can be done forwards or backwards. Rest periods are up to you but
remember you don’t need this to be a cardio session. You can use the same
weight for each trip or add weight. Just drag heavy!

Exercise 3 - Hamstring/Low back; pick one exercise from the list below and perform 3-5
sets of 8-15 repetitions.

• Glute ham raises

• 45 degree back raise
• Reverse Hyperextensions
• Back raise
• Pull through (these can be done for higher reps (15-20)
 • Good mornings with Jump Stretch band (these can be done for higher reps (15-
• 20)

Exercise 4 - Abdominals; pick one exercise and perform 5 sets of 5-20 repetitions.

• Bent leg weighted sit-ups

• Straight leg weighted sit-ups
• Hanging leg raises
• Straight leg raises
• Stability ball sit-ups
• Side bends with dumbbells

Wednesday (ME Bench Press)

Exercise 1 - Max effort movement; pick one exercise and work up to a 3-5RM

• Floor presses
• 2 board press
• 3 board press
• 4 board press
• Incline press
• Reverse band press (use a strong or average band)

Exercise 2 - Triceps; pick one exercise and perform 5 sets of 10-15 repetitions

• Triceps extensions (with dumbbells or straight bar)

• JM press
• Triceps pushdowns (can be done with various attachments)
• Elbows out extensions (Tate presses)
• Exercise 3 - Lats; pick one exercise listed in the previous lat section. Perform 5
sets of 10-15 repetitions.

Exercise 4 - Upper back; pick one exercise and perform 5 sets of 10-15 repetitions

• Seated DB cleans
• Face pulls
• Shrugs (with bar or dumbbells)
• Bent over shoulder raise
• High pulls (can be done with a clean or snatch grip)

Friday (DE Squat/DL)

Exercise 1 - Dynamic Box Squats; this is dependent on your current squat cycle
(bands/chains/straight weight). See articles at EliteFTS.com for more information on
choosing a squat cycle. But remember that whatever squat cycle you choose there are
a couple of things that remain constant;

1. Use good form

2. Be fast, but under control

Exercise 2 - Dynamic deadlifts; perform 6- 10x1 at 50-60% of your max deadlift. Take
30-60 seconds rest between sets.

Exercise 3 - Low intensity/ high volume posterior chain exercise; pick one exercise and
perform 3-5 sets of 8-15 repetitions.

• Glute-ham raises
• Belt squats
• Reverse Hyperextensions
• 45 degree back raise
• Pull-throughs
• Back raise

Exercise 4 - Abdominals; pick one exercise and perform 5 sets of 5-20 repetitions.

• Bent leg weighted sit-ups

• Straight leg weighted sit-ups
• Hanging leg raises
• Straight leg raises
• Stability ball sit-ups
• Side bends with dumbbells

I Need Some Mass 2

Sunday (RE Bench Press)

Exercise 1 – Bench Press

• Perform 5 sets of 10 reps

• Sets are to be done with the following %’s – 50%, 55%, 60%, 65%, 70%

Exercise 2 - Shoulders/Chest; choose from one of the exercises below and perform 5
sets of 10 repetitions. You can use the same weight for each set or pyramid up. Switch
exercises every 2-3 weeks.

• DB bench presses
 • DB incline presses (from various angles)
• DB military presses
• Bradford presses
• Military presses
• Incline presses
• Floor presses
• DB floor presses

Exercise 3- Lats; choose from one of the exercises below and perform 5 sets of 10-15
repetitions. For time and keeping boredom to a minimum, you can superset these with
Exercise 2.

• Pull-ups/ chin-ups
• Chest supported row (can be done on various machines)
• Bent over rows
• DB bent over rows
• Lat pulldowns (can be done with various pulldown attachments)
• Fat man pull-ups

Exercise 4 – Triceps – choose from the following exercises below and perform 5 sets of
10-20 reps

• Triceps Extensions
• DB Triceps Extensions
• Triceps Pushdowns
• Band Pushdowns

Exercise 5 – Upper back; choose from the following exercises below and perform 5 sets
of 10-20 reps. For time purposes, superset these with exercise 4.

• Upright rows
• Face pulls
• Shrugs
• Rear laterals
• Band pullaparts
• Seated DB cleans

Monday (RE Deadlift)

Exercise 1 – Deadlift

• Perform 5 sets of 10 reps

• Sets are to be done with the following %’s – 50%, 55%, 60%, 65%, 70%
Exercise 2 - Hamstring/Low back; pick one exercise from the list below and perform 3-5
sets of 8-15 repetitions.

• Glute ham raises

• 45 degree back raise
• Reverse Hyperextensions
• Back raise
• Pull through (these can be done for higher reps (15-20)
• Good mornings with Jump Stretch band (these can be done for higher reps (15-
• 20)

Exercise 3 - Abdominals; pick one exercise and perform 5 sets of 5-20 repetitions.

• Bent leg weighted sit-ups

• Straight leg weighted sit-ups
• Hanging leg raises
• Straight leg raises
• Stability ball sit-ups
• Side bends with dumbbells

Wednesday (ME Bench Press)

Exercise 1 - Max effort movement; pick one exercise and work up to a 3-5RM

• Floor presses
• 2 board press
• 3 board press
• 4 board press
• Incline press
• Reverse band press (use a strong or average band)

Exercise 2 - Triceps; pick one exercise and perform 5 sets of 10-15 repetitions

• Triceps extensions (with dumbbells or straight bar)

• JM press
• Triceps pushdowns (can be done with various attachments)
• Elbows out extensions (Tate presses)
• Exercise 3 - Lats; pick one exercise listed in the previous lat section. Perform 5
sets of 10-15 repetitions.

Exercise 4 - Upper back; pick one exercise and perform 5 sets of 10-15 repetitions
 • Seated DB cleans
• Face pulls
• Shrugs (with bar or dumbbells)
• Bent over shoulder raise
• High pulls (can be done with a clean or snatch grip)

Friday (RE Squat/DL)

Exercise 1 – Squat

• Perform 5 sets of 10 reps

• Sets are to be done with the following %’s – 50%, 55%, 60%, 65%, 70%

Exercise 2 - Low intensity/ high volume posterior chain exercise; pick one exercise and
perform 3-5 sets of 8-15 repetitions.

• Glute-ham raises
• Belt squats
• Reverse Hyperextensions
• 45 degree back raise
• Pull-throughs
• Back raise

Exercise 3 - Abdominals; pick one exercise and perform 5 sets of 5-20 repetitions.

• Bent leg weighted sit-ups

• Straight leg weighted sit-ups
• Hanging leg raises
• Straight leg raises
• Stability ball sit-ups
• Side bends with dumbbells

The Nuts and Bolts

This is the basic template that Dave Tate outlined in “The Periodization Bible, Part II” as
well as the “8 Keys” articles. This is the most basic and easiest to use.

Sunday (DE Bench)

1. Bench Press

• If you use straight weight or chains - 8x3 @ 55% of 1RM raw bench
 • If you use mini-bands - 8x3 @ 40% of 1RM of floor press

2. Triceps - choose one exercise and perform 3-5 sets of 8-15 reps

• Triceps extensions
• Elbows out extensions
• JM press

3. Shoulder Movement - Pick one and perform 4 sets of 10-12 reps

• Shoulder horn
• Side raises
• Rear raises
• Front raises

4. Lat Movement - Pick one and perform 4 sets of 10-12 reps

• Chest supported rows

• Barbell rows
• Dumbbell rows
• Chin ups
• Lat Pulldowns

Monday(ME Squat/DL)

1. Max effort movement – Pick one exercise and work up to a 1RM

• Low box squats with cambered squat bar, safety squat bar, straight bar or buffalo
bar
• High box squat with any of the above bars
• Deadlifts off pins
• Deadlifts against bands
• Reverse band deadlifts
• Suspended good mornings w/ any of the above bars

2. Hamstring movement - pick one exercise

• Glute ham raises

• Pull throughs
• Romanian deadlift
• Straight leg deadlift
• Inverse leg curl

3. Low back movement - pick one exercise

 • Reverse Hyperextensions
• Back Raises
• 45 degree back raise

4. Abdominal movement - pick one

• Ab wheel
• Weighted Sit-ups
• Hanging leg raises
• Standing ab pulldowns

Wednesday (ME Bench)

1. Max Effort Movement - pick one exercise and work up to a 1RM

• 2 board press
• 3 board press
• 4 board press
• Floor press
• Reverse band bench press
• Incline press

2. Triceps Movement - Pick one movement and perform 3-5 sets of 3-5 reps

• Rack lockouts
• 4 board press
• 5 board press
• JM press

3. Shoulder Movement - Pick one and perform 4 sets of 10-12 reps

• Shoulder horn
• Side raises
• Rear raises
• Front raises

4. Lat Movement - Pick one and perform 4 sets of 10-12 reps

• Chest supported rows

• Barbell rows
• Dumbbell rows
• Chin ups
• Lat Pulldowns

Friday (DE Squat/DL)

1. Box Squat

If using chains or straight weight

• Week 1 - 10x2 @ 50% of 1RM

• Week 2 - 10x2 @ 55%
• Week 3 - 8x2 @ 60%

If using bands

• Week 1 - 8x2 @ 47% of 1RM

• Week 2 - 8x2 @ 50%
• Week 3 - 8x2 @ 53%

2. Deadlift - 6-10x1 @ 60% of your deadlift 1RM

3. Low back movement - pick one

• Reverse Hyperextensions
• Back Raises
• 45 degree back raise

4. Abdominal movement - pick one

• Ab wheel
• Weighted Sit-ups
• Hanging leg raises
• Standing abdominal pulldowns

3 Days per Week

There have been a lot of questions on how to train 3 days per week instead of the usual
four. This can have certain advantages for those that have trouble recovering between
workouts or have trouble fitting 4 workouts into their lives.

Week 1

Day 1 - Dynamic bench press

Day 2 - Max effort squat/DL
Day 3 - Max effort bench press

Week 2

Day 1 - Dynamic squat/DL

Day 2 - Dynamic bench press
Day 3 - Max effort squat/DL

Week 3

Day 1 - Max effort bench press

Day 2 - Dynamic squat/DL
Day 3 - Dynamic bench press

As you can see, some weeks you will only perform 1 lower body workout while on other
weeks, you will perform 2 workouts for the squat and deadlift. This is obviously the
same for the bench press. Why can this be effective? First, this kind of training schedule
can done wonders for recovery and injury prevention. Because you are not performing a
pressing exercise two days a week, every week, your shoulders and elbows have some
time to recover. This is the same with your lower body. By not having a barbell on your
back twice a week or a heavy load on your spine, your recovery between your workouts
will be improved.

The Speed Bench Sucks

This is for people that don’t like to do dynamic bench pressing for various reasons. Also,
this is designed for those that only want to bench one day per week.

1. ME Exercise - choose from one of the following and work up to a 1-3RM

• Floor press
• 2 board press
• 3 board press
• Incline press
• Reverse band press

2. High end work - these are exercises designed to assist your lockout; work up to a 3-
5RM

• Rack lockouts - 3-5” range of motion

• 4 board press
• 5 board press

3. Low end work - these exercises are designed to assist the bottom half of your bench;
3-5 sets of 8-15 reps

• Dumbbell bench press

• Dumbbell incline press
• Dumbbell floor press
• Dumbbell military pres
• Military press
 • Bradford presses
• Chain suspended push-ups

4. Lat work - choose one exercise and perform 5x10-15 reps

• Chest supported rows

• Pull-ups
• Lat pulldowns
• DB bent over rows

Dave Tate Bench Cycle

This bench cycle was used by Dave when he started to come back from his long road of
injuries and setbacks. Notice how there is three different types of bench workouts
spaced over 10 days; not the usual 2 workouts spaced over 7 days. This was done to
give Dave some extra recovery time and add muscle mass.

Sunday (DE Bench)

Bench Press - 8x3 @ 40% + mini-bands

Heavy triceps
Lats

Wednesday (ME Bench)

Max effort movement

Triceps
Lats

Sunday (Repetition method)

Bench Press - 12x2 @ 50% (this is done fast but don’t snap at the top)
Follow this with nothing but high rep bodybuilding exercises; 4-5 exercises. Basically
just pump up your shoulders, lats, chest and triceps with as much blood as possible.

Wednesday (DE Bench) - use same protocol as first DE bench workout

Sunday (ME Bench) - use same protocol as first ME workout

Wednesday (Repetition method) - use same protocol as first rep method workout

The Bodyweight

This is a good cycle to use if you want to give your mind and body a break. This is
something that’s good to do after a meet or between heavy training cycles. This is good
to do for two or three weeks. Because we all have different relative strength, you can
change the number of reps for the bodyweight exercises.

Sunday (DE Bench)

8x3 @ 50% (no chains or bands)

1. Dips - 50 total reps
2. Pushups - 100 total reps
3. Pull-ups - 50 total reps

Use as many sets as you need to reach these numbers. You can do these exercises
one at a time or you can perform them in a circuit fashion.

Monday (ME Squat/DL)

ME Exercise - if you’re coming off of a meet, take it easy; you don’t have to go to a true
1RM!

1. Glute ham raises - 30 reps

2. Walking lunges - 50 reps/leg
3. Back raises - 50 reps
4. Sit-ups - 100 reps

Wednesday (ME Bench)

ME Exercise - again, you don’t have to work up to a true 1RM if you have
just done a meet.

1. Chain suspended push-ups -

50 reps
2. Chain suspended flys - 50 reps
3. Fat man pull-ups with chains -
50 reps

Friday (DE Squat)

Box Squat - 10x2 @ 50% (no chains/bands)

1. Step-ups - 50 reps/leg
2. Reverse Hypers - 50 reps
3. Sit-ups - 100 reps

The Twice a Week

This workout is designed for those that can only train twice a week. There is a lot of
volume on each day, so be prepared to spend some time and a lot of energy in the
weight room.
Bench Press Day

1. ME Exercise - choose one max effort exercise each week and work up to a 1RM.
After hitting a 1RM use the following set/rep scheme based on the max that you did that
day. You will change max effort exercises each week.

• Week 1 - 4x6 @ 65%

• Week 2 - 3x6@ 70%
• Week 3 - 3x6 @ 75%
• Week 4 - 4x3 @ 80%
• Week 5 - 3x2@ 85%
• Week 6 - 2x1@ 90%
2. Triceps - choose one or two triceps exercises that help your lockout

• Rack lockouts
• 4 board press
• 5 board press
• Triceps extensions
• Triceps pushdowns

3. Shoulders - choose one exercise and have at it

• Any dumbbell pressing movements

• Any kind of shoulder raise

4. Lats

Squat/DL Day

1. Box Squat - Use whatever box squat day cycle you have planned out. Cut your speed
work down to no more than 5 sets. Every other week, after the 5 speed sets
work up to a heavy double or single. This can be done off a slightly higher box or the
same box. Change it up as much as you want.

2. Deadlift or Deadlift Variation - On the week that you do not work up on the squat pick
a deadlift or a deadlift variation and work up to a 1-3RM. This means that you will
perform this exercise every other week!

• Reverse band deadlift

• Deadlift
• Rack pulls
• Deadlifts against bands (using Jump Stretch Platform)
• Deadlifts off of 3” platform
3. Low Back/Hamstrings- pick one exercise and perform 3-5 sets of 5-15 reps

• Reverse Hyperextensions
• 45 degree back raise
• Back raise
• Good morning (do these only if you don’t perform a deadlift)
• Glute ham raises

4. Abdominals - you know the drill

Bob Youngs’ Beginner Program

(Note: This is from an article that Bob Youngs wrote several years ago.) I want to share
what my workouts looked like when I first got to Westside Barbell. I walked in with a 580
squat, a 390 bench, a 520 deadlift, and a best total of 1450. Let’s just say I was very
weak compared to the other guys. My GPP and work capacity were very low. The first
thing Louie told me was there was no way I should try and do as much as the other
guys. That volume of work would run me into the ground. I needed to raise my GPP and
work capacity over time. He told me to do three exercises per workout and go from
there. Here is how my workouts looked for the first three months:

Monday (max effort squat and deadlift day)

1. Main exercise-this was a good morning, a low box squat, or a deadlift variation up to
a max single or triple.
2. Glute ham raises - 3 sets to failure
3. Leg raises - 3 sets to failure

Wednesday (max effort bench press day)

1. Main exercise-pick one and work up to a max single

2. Triceps extensions - 3x8-12
3. Chest supported rows- 3x5-8

Friday (dynamic effort squat day)

1. Box squats - 12x2; all sets were done with straight weight with about 60% of my max
2. Reverse Hyperextensions - 3x8-12
3. Weighted sit ups - 3x5-12

Sunday (dynamic effort bench press day)

1. Speed bench press - 8x3

2. JM press or carpet press - 3x3-5
3. Lat pulldowns - 3x8-12
As you can see my volume was very low in the beginning because that was all I could
handle. I had to get in shape to train. I want all of you beginners to look closely at the
above. More is not always better.
After three months or so Louie had me a forth exercise to each day. On Mondays I
added in reverse hypers after the glute ham raises. On Wednesdays I added in side
lateral raises after the extensions. On Fridays we added glute hams after the Reverse
Hyperextensions. On Sunday Lou had me add in front plate raises after triceps work.
The main reason I wrote this is so that you would get an idea of the progression I
followed for my first six months at Westside.

Using the Bench Shirt

There has been a lot of questions about how to train in your shirt and how to incorporate
it into your training. Like all training, there is no perfect solution and you may have to try
a few different ideas and things in order to make it right for you. Here are three ideas of
how to train using your bench shirt. The following schedules are based a lot around
some of the ideas that Bill Crawford has spoke and written about. The following training
schemes are for max effort days. You will have to figure out if your body and mind can
handle another bench session during the week. This is especially true if you are training
all 3 power lifts.

Bench Shirt Training 1

1. Bench Press - work up to a 3RM; use a competition grip

2. Shirt work - using a bench shirt, go for a new 1RM off of 1, 2 or 3 boards
3. High end work - using a 4 board, 5 board or rack lockout, work up to a 1-3RM
4. Lat work - pick any lat exercise and perform 3-5 sets of 5-15 reps

Bench Shirt Training 2

1. ME Exercise - choose one exercise and work up to a 1RM

• 2 board press
• 3 board press
• Floor press
• Incline press

2. Shirt work - work up to a 1-3RM using your bench shirt

3. High end work - using a 4 board, 5 board or rack lockout, work up to a 1-3RM
4. Lat work - pick any lat exercise and perform 3-5 sets of 5-15 reps

Bench Shirt Training 3

1. Shirt work - using your shirt work up to a 1-3 RM off of your chest, 1, 2 or 3 board
2. High end work - using a 4 board, 5 board or rack lockout, work up to a 1-3RM

3. Low end work - these exercises are designed to assist the bottom half of your bench;
3-5 sets of 8-15 reps

• Dumbbell bench press

• Dumbbell incline press
• Dumbbell floor press
• Dumbbell military press
• Military press

• Bradford presses

• Chain suspended push-ups

4. Lat work - pick one lat exercise and perform 3-5 sets of 5-15 reps

Bench Shirt Training 4

1. Bench Press - work up to a 3RM (pinky on ring)

2. 4 or 5 Board Press - work up to a 3RM (pinky on ring)

3. Shirt work - work up to a 3RM; Move this to the first exercise 4-6 weeks out from
meet.

4. Rack lockouts - work up to a 1RM

*Train your lats on a different day