Programme Breakdown – The Standard Westside Template

Sunday – Dynamic Effort Bench Press Session
Bench Press 8 X 3 @ 55% 1RM,
Triceps – Rack Lockouts, 4 X 5
Shoulders – Military Press, 4 X 5
Lats – Pulldowns, 4 X 5

Monday – Max Effort Squat/Deadlift Session
Deadlift – Three sets of 1-3 reps @ 90 -100% of 1RM
Hamstrings – Glute/ham Raises 3 X 6
Lower back – Reverse Hyperextensions 3 X 10
Abdominals – Weighted Sit-ups 3 X 10

Wednesday – Max Effort Bench Session
Bench Press movement -Two board press, three sets of 1-3 reps @ 90 -100% of 1RM
Triceps – Barbell Tricep Extensions, 6 X 10
Shoulders – Rear DB Raises, 3 X 10
Lats – Seated Row, 5 X 8

Friday – Dynamic Effort Squat/Deadlift Session
Squat movement – Box Squat, 10×2 @ 50% 1RM
Lower back/hamstrings – Stiff-Legged Deadlifts, 5 X 5
Abdominals – Hanging Leg Raise, 4 X 8