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Westside Training and How to use it

Mike Singletary

Mike Singletary

Sep 8, 2010
Writing a basic outline for newcomers to the sport and people who are familiar with it and want to add things, All the fun things

Westside incorporates 2 max effort and 2 dynamic effort days, 1 of each for bench and squat, squat and deadlift are coupled because of the similarity in muscles used, heavy work twice a week is not only taxing for the muscles but the neuro pathways it is for this reason that when on this program beginners are reccommended to have 3-4 weeks on and 1-2 weeks off and increasing time on as a persons CNS develops

An example workout:

Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up in sets of 3 until 3 repetitions are no longer possible and switch to a single rep working up to 4 single repetitions of between 90-100% of your max.

Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs),hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)
Abs - Any form of rectus abdominus work - 4 x 8-12
Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10

Day 2- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a triple to a single.
Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12
Shoulder work - choice of either lateral or front raises - 4 x 10-12
Lat work - as above - 4 x 8-10
Biceps - Pick any bicep exercise of your choice - 3 x 8-10

Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM
Lower back work - as Day 1
External Oblique Training - 4 x 8-12
Neck work

Day 4- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM
Tricep work - as Day 2
Pushdowns - as Day 2
Lat work - as Day 1
Biceps - as Day 2

This is a high volume routine, but with adequate rest and nutrition this training is plausible for all trainers. However you may wish to drop the number of sets on assistance exercises to 2-3 sets rather than the stated 4. Listening to your body and the way it feels should enable you to decide this.

How to use it Westside Training to your benefit

Each person should tweak this for their own use, for example Matt Kroczaleski, started over 10 years ago using this template, he has changed it so much the only thing that is recognisable are the core lifts

I personally have replace dynamic bench for Repetition work this just involved changing the core lift to rep work with dumbells.


Senior Member
Feb 2, 2011
awesome read,thanks,one question,what are tate presses and jm presses.thnks


Dec 25, 2010
Is that the older west side routine? I know in its current form they use 60% 1rm and not 45.