Westside
ME UPPER
1RM
ME LOWER
1RM
Bench Press Press Incline Bench Press Close-grip Bench Press
185 125 145 185
Squats Deadlifts Front Squats Box Squats
265 295 215 265
ME UPPER Primary Exercises Weight Sets x Reps Bench Press 185 Warmup 1x5 60% of 1RM 110 Working Set 1x5 80% of 1RM 145 Working Set 1x3 90% of 1RM 165 Working Set 1x1 100% of 1RM 185 Working Set 1x1 105% of 1RM 190 Assistance Exercises Weight Incline Bench A: 3x4-6 Press B: 3x4-6 Barbell Rows C: 3x4-6 Press D: 3x4-6 EZ-Bar Curls E: 3x4-6 Lying Extensions Forearm Workout Date
ME LOWER Primary Exercises Weight Sets x Reps Squats 265 Warmup 1x5 60% of 1RM 155 Working Set 1x5 80% of 1RM 210 Working Set 1x3 90% of 1RM 235 Working Set 1x1 100% of 1RM 265 Working Set 1x1 105% of 1RM 275 Assistance Exercises Weight A: 3x4-6 Leg Press B: 3x4-6 Dumbbell Lunges Stiff-legged C: 3x4-6 Deadlifts D: 3x4-6 Leg Curls Calf Workout AB Workout Date
ME UPPER Primary Exercises Weight Sets x Reps Press 125 Warmup 1x5 60% of 1RM 75 Working Set 1x5 80% of 1RM 100 Working Set 1x3 90% of 1RM 110 Working Set 1x1 100% of 1RM 125 Working Set 1x1 105% of 1RM 130 Assistance Exercises Weight A: 3x4-6 Bench Press B: 3x4-6 Barbell Rows Incline Bench C: 3x4-6 Press D: 3x4-6 EZ-Bar Curls E: 3x4-6 Lying Extensions Forearm Workout Date
ME LOWER Primary Exercises Weight Sets x Reps Deadlifts 295 Warmup 1x5 60% of 1RM 175 Working Set 1x5 80% of 1RM 235 Working Set 1x3 90% of 1RM 265 Working Set 1x1 100% of 1RM 295 Working Set 1x1 105% of 1RM 305 Assistance Exercises Weight A: 3x4-6 Leg Press B: 3x4-6 Dumbbell Lunges Stiff-legged C: 3x4-6 Deadlifts D: 3x4-6 Leg Curls Calf Workout AB Workout Date
ME UPPER Primary Exercises Incline Bench Sets x Reps Press Warmup 1x5 60% of 1RM Working Set 1x5 80% of 1RM Working Set 1x3 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises
ME LOWER Primary Exercises Sets x Reps Front Squats Warmup 1x5 60% of 1RM Working Set 1x5 80% of 1RM Working Set 1x3 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises
Weight 145 85 115 130 145 150 Weight
Weight 215 125 170 190 215 225 Weight
A: 3x4-6 B: 3x4-6 C: 3x4-6 D: 3x4-6 E: 3x4-6
Bench Press Barbell Rows Press EZ-Bar Curls Lying Extensions Forearm Workout
Date ME UPPER Primary Exercises Weight Close-grip Bench Sets x Reps 185 Press Warmup 1x5 60% of 1RM 110 Working Set 1x5 80% of 1RM 145 Working Set 1x3 90% of 1RM 165 Working Set 1x1 100% of 1RM 185 Working Set 1x1 105% of 1RM 190 Assistance Exercises Weight Incline Bench A: 3x4-6 Press B: 3x4-6 Barbell Rows C: 3x4-6 Press D: 3x4-6 EZ-Bar Curls E: 3x4-6 Lying Extensions Forearm Workout Date
A: 3x4-6 B: 3x4-6 C: 3x4-6 D: 3x4-6
Leg Press Dumbbell Lunges Stiff-legged Deadlifts Leg Curls Calf Workout AB Workout
Date ME LOWER Primary Exercises Weight Sets x Reps Box Squats 265 Warmup 1x5 60% of 1RM 155 Working Set 1x5 80% of 1RM 210 Working Set 1x3 90% of 1RM 235 Working Set 1x1 100% of 1RM 265 Working Set 1x1 105% of 1RM 275 Assistance Exercises Weight A: 3x4-6 Leg Press B: 3x4-6 Dumbbell Lunges Stiff-legged C: 3x4-6 Deadlifts D: 3x4-6 Leg Curls Calf Workout AB Workout Date
Westside Conjugate Calculator WEEK 1 RE UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Working Sets 3x8 70% of 1RM
Assistance Exercises Incline Dumbbell A1: 3x8-10 Press A2: 3x8-10 Dumbbell Rows B1: 3x10-12 Dumbbell Press B2: 3x10-12 Lat Pulldowns Incline Dumbbell Curls C1: 3x12-15 Overhead C2: 3x12-15 Extensions Date
Weight 185 110 125
RE LOWER Primary Exercises Sets x Reps Speed Squats Warmup 1x5 60% of 1RM Working Sets 3x8 70% of 1RM
Weight
Assistance Exercises A1: 3x8-10 Leg Press Stiff-legged A2: 3x8-10 Deadlifts B1: 3x10-12 Leg Extensions B2: 3x10-12 Leg Curls Calf Workout AB Workout Date
Weight 265 155 185
Weight
WEEK 2 RE UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Working Sets 3x8 75% of 1RM
Assistance Exercises Incline Dumbbell A1: 3x8-10 Press A2: 3x8-10 Dumbbell Rows B1: 3x10-12 Dumbbell Press B2: 3x10-12 Lat Pulldowns Incline Dumbbell Curls C1: 3x12-15 Overhead C2: 3x12-15 Extensions Date
Weight 185 110 135
RE LOWER Primary Exercises Sets x Reps Speed Squats Warmup 1x5 60% of 1RM Working Sets 3x8 75% of 1RM
Weight
Assistance Exercises A1: 3x8-10 Leg Press Stiff-legged A2: 3x8-10 Deadlifts B1: 3x10-12 Leg Extensions B2: 3x10-12 Leg Curls Calf Workout AB Workout Date
Weight 265 155 195
Weight
WEEK 3 RE UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Working Sets 3x8 80% of 1RM
Assistance Exercises
Weight 185 110 145
RE LOWER Primary Exercises Sets x Reps Speed Squats Warmup 1x5 60% of 1RM Working Sets 3x8 80% of 1RM
Weight 265 155 210
Weight
Assistance Exercises
Weight
A1: 3x8-10 A2: 3x8-10 B1: 3x10-12 B2: 3x10-12 C1: 3x12-15 C2: 3x12-15 Date
Incline Dumbbell Press Dumbbell Rows Dumbbell Press Lat Pulldowns Incline Dumbbell Curls Overhead Extensions
A1: 3x8-10 A2: 3x8-10 B1: 3x10-12 B2: 3x10-12
Leg Press Stiff-legged Deadlifts Leg Extensions Leg Curls Calf Workout AB Workout
Date
WEEK 4 RE UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Working Sets 3x8 85% of 1RM
Assistance Exercises Incline Dumbbell A1: 3x8-10 Press A2: 3x8-10 Dumbbell Rows B1: 3x10-12 Dumbbell Press B2: 3x10-12 Lat Pulldowns Incline Dumbbell Curls C1: 3x12-15 Overhead C2: 3x12-15 Extensions Date
Weight 185 110 155
Weight
RE LOWER Primary Exercises Sets x Reps Speed Squats Warmup 1x5 60% of 1RM Working Sets 3x8 85% of 1RM
Assistance Exercises A1: 3x8-10 Leg Press Stiff-legged A2: 3x8-10 Deadlifts B1: 3x10-12 Leg Extensions B2: 3x10-12 Leg Curls Calf Workout AB Workout Date
Weight 265 155 225
Weight
ulator DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 60% of 1RM Working Sets 8x3 70% of 1RM
DE LOWER Weight Primary Exercises 185 Sets x Reps Speed Squats 110 Warmup 1x5 60% of 1RM 125 Working Sets 10x2 70% of 1RM
Weigh t 265 155 185
Assistance Exercises Lying Dumbbell A1: 3x8-10 Extensions A2: 3x8-10 Dumbbell Press Drop Set: 1x10-12 (6-8) Dips B1: 3x8-10 Dumbbell Curls B2: 3x8-10 Dumbbell Rows Drop Set: 1x10-12 Reverse-Grip Lat (6-8) Pulldowns Date
Weight
Weight
DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 60% of 1RM Working Sets 8x3 75% of 1RM
DE LOWER Weight Primary Exercises 185 Sets x Reps Speed Squats 110 Warmup 1x5 60% of 1RM 135 Working Sets 10x2 75% of 1RM
Weigh t 265 155 195
Assistance Exercises Lying Dumbbell A1: 3x8-10 Extensions A2: 3x8-10 Dumbbell Press Drop Set: 1x10-12 (6-8) Dips B1: 3x8-10 Dumbbell Curls B2: 3x8-10 Dumbbell Rows Drop Set: 1x10-12 Reverse-Grip Lat (6-8) Pulldowns Date
Weight
Weight
DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 60% of 1RM Working Sets 8x3 80% of 1RM
DE LOWER Weight Primary Exercises 185 Sets x Reps Speed Squats 110 Warmup 1x5 60% of 1RM 145 Working Sets 10x2 80% of 1RM
Weigh t 265 155 210
Weight
Weight
Assistance Exercises
Assistance Exercises A1: 3x8-10 Reverse Lunges A2: 3x8-10 Front Squats Drop Set: 1x10-12 (6-8) Leg Extensions B1: 3x8-10 Back Extensions B2: 3x8-10 Deadlifts Drop Set: 1x10-12 (6-8) Leg Curls Date
Assistance Exercises A1: 3x8-10 Reverse Lunges A2: 3x8-10 Front Squats Drop Set: 1x10-12 (6-8) Leg Extensions B1: 3x8-10 Back Extensions B2: 3x8-10 Deadlifts Drop Set: 1x10-12 (6-8) Leg Curls Date
Assistance Exercises
A1: 3x8-10 A2: 3x8-10 Drop Set: 1x10-12 (6-8) B1: 3x8-10 B2: 3x8-10 Drop Set: 1x10-12 (6-8) Date
Lying Dumbbell Extensions Dumbbell Press Dips Dumbbell Curls Dumbbell Rows Reverse-Grip Lat Pulldowns
A1: 3x8-10 A2: 3x8-10 Drop Set: 1x10-12 (6-8) B1: 3x8-10 B2: 3x8-10 Drop Set: 1x10-12 (6-8) Date
Reverse Lunges Front Squats Leg Extensions Back Extensions Deadlifts Leg Curls
DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 60% of 1RM Working Sets 8x3 85% of 1RM
DE LOWER Weight Primary Exercises 185 Sets x Reps Speed Squats 110 Warmup 1x5 60% of 1RM 155 Working Sets 10x2 85% of 1RM
Weigh t 265 155 225
Assistance Exercises Lying Dumbbell A1: 3x8-10 Extensions A2: 3x8-10 Dumbbell Press Drop Set: 1x10-12 (6-8) Dips B1: 3x8-10 Dumbbell Curls B2: 3x8-10 Dumbbell Rows Drop Set: 1x10-12 Reverse-Grip Lat (6-8) Pulldowns Date
Weight
Weight
Assistance Exercises A1: 3x8-10 Reverse Lunges A2: 3x8-10 Front Squats Drop Set: 1x10-12 (6-8) Leg Extensions B1: 3x8-10 Back Extensions B2: 3x8-10 Deadlifts Drop Set: 1x10-12 (6-8) Leg Curls Date
Westside Conjugate Ca
ME LOWER
1RM
Squats Deadlifts Front Squats Box Squats
400 500 350 400
WEEK 1 ME LOWER Primary Exercises Weight Sets x Reps Squats 400 Warmup 1x5 60% of 1RM 240 Warmup 1x3 80% of 1RM 320 Working Set 1x1 90% of 1RM 360 Working Set 1x1 100% of 1RM Err:511 Working Set 1x1 105% of 1RM 420 Assistance Exercises Weight Bulgarian Split A1: 2x8-10 Squats Stiff-legged A2: 2x8-10 Deadlifts B1: 2x10-12 AB Work of Choice B2: 2x10-12 AB Work of Choice Optional Conditioning Date
DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 50% of 1RM Working Sets 8x3 65% of 1RM
Assistance Exercises Incline Dumbbell A1: 2x8-10 Press A2: 2x8-10 Barbell Rows B1: 2x10-12 Dumbbell Press B2: 2x10-12 Lat Pulldowns Triceps C1: 2x12-15 Pushdowns C2: 2x12-15 EZ-Bar Curls Date
Weight 300 150 195
Weight
WEEK 2 ME LOWER Primary Exercises Weight Sets x Reps Deadlifts 500 Warmup 1x5 60% of 1RM 300 Warmup 1x3 80% of 1RM 400 Working Set 1x1 90% of 1RM 450 Working Set 1x1 100% of 1RM 500 Working Set 1x1 105% of 1RM 525 Assistance Exercises Weight A1: 2x8-10 Lunges A2: 2x8-10 Glute Bridges B1: 2x10-12 AB Work of Choice B2: 2x10-12 AB Work of Choice Optional Conditioning Date
DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 50% of 1RM Working Sets 8x3 65% of 1RM
Assistance Exercises Incline Dumbbell A1: 2x8-10 Press A2: 2x8-10 Barbell Rows B1: 2x10-12 Dumbbell Press B2: 2x10-12 Lat Pulldowns Triceps C1: 2x12-15 Pushdowns C2: 2x12-15 EZ-Bar Curls Date
Weight 300 150 195
Weight
WEEK 3 ME LOWER Primary Exercises Sets x Reps Front Squats Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises
Weight 350 210 280 315 350 365 Weight
DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 50% of 1RM Working Sets 8x3 65% of 1RM
Weight 300 150 195
Assistance Exercises
Weight
A1: 2x8-10 A2: 2x8-10 B1: 2x10-12 B2: 2x10-12
Bulgarian Split Squats Stiff-legged Deadlifts AB Work of Choice AB Work of Choice
Optional Conditioning Date
A1: 2x8-10 A2: 2x8-10 B1: 2x10-12 B2: 2x10-12 C1: 2x12-15 C2: 2x12-15 Date
Incline Dumbbell Press Barbell Rows Dumbbell Press Lat Pulldowns Triceps Pushdowns EZ-Bar Curls
WEEK 4 ME LOWER Primary Exercises Weight Sets x Reps Box Squats 400 Warmup 1x5 60% of 1RM 240 Warmup 1x3 80% of 1RM 320 Working Set 1x1 90% of 1RM 360 Working Set 1x1 100% of 1RM 400 Working Set 1x1 105% of 1RM 420 Assistance Exercises Weight A1: 2x8-10 Lunges A2: 2x8-10 Glute Bridges B1: 2x10-12 AB Work of Choice B2: 2x10-12 AB Work of Choice Optional Conditioning Date
DE UPPER Primary Exercises Sets x Reps Speed Bench Warmup 1x5 50% of 1RM Working Sets 8x3 65% of 1RM
Assistance Exercises Incline Dumbbell A1: 2x8-10 Press A2: 2x8-10 Barbell Rows B1: 2x10-12 Dumbbell Press B2: 2x10-12 Lat Pulldowns Triceps C1: 2x12-15 Pushdowns C2: 2x12-15 EZ-Bar Curls Date
Weight 300 150 195
Weight
onjugate Calculator
ME UPPER
1RM
Bench Press Press Incline Bench Press Close-grip Bench Press
300 200 250 300
WEEK 1 DE LOWER Primary Exercises Sets x Reps Speed Squats Warmup 1x5 50% of 1RM Working Sets 10x2 65% of 1RM
Weight 400 200 260
Assistance Exercises Weight A1: 2x8-10 Reverse Lunges A2: 2x8-10 Glute-ham Raises AB Work of B1: 2x10-12 ABChoice Work of B2: 2x10-12 Choice Optional Conditioning Date
ME UPPER Primary Exercises Sets x Reps Bench Press Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises Dumbbell Bench A1: 2x8-10 Press A2: 2x8-10 Dumbbell Rows B1: 2x10-12 Bent-over Flyes Straight-arm B2: 2x10-12 Pulldows Overhead C1: 2x12-15 Extensions C2: 2x12-15 Dumbbell Curls Date
Weight 300 180 240 270 300 315 Weight
WEEK 2 DE LOWER Primary Exercises Sets x Reps Speed Squats Warmup 1x5 50% of 1RM Working Sets 10x2 70% of 1RM
Assistance Exercises A1: 2x8-10 Step-ups Reverse A2: 2x8-10 Hyperextensions AB Work of B1: 2x10-12 ABChoice Work of B2: 2x10-12 Choice Optional Conditioning
Weight 400 200 280
Weight
Date
ME UPPER Primary Exercises Sets x Reps Press Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises Dumbbell Bench A1: 2x8-10 Press A2: 2x8-10 Dumbbell Rows Incline Dumbbell B1: 2x10-12 Press Straight-arm B2: 2x10-12 Pulldows Overhead C1: 2x12-15 Extensions C2: 2x12-15 Dumbbell Curls Date
Weight 200 120 160 180 200 210 Weight
WEEK 3 DE LOWER Primary Exercises Sets x Reps Speed Squats Warmup 1x5 50% of 1RM Working Sets 10x2 75% of 1RM
Weight 400 200 300
Assistance Exercises
Weight
ME UPPER Primary Exercises Incline Bench Sets x Reps Press Warmup 1x5 60% of 1RM Warmup 1x3 80% of 1RM Working Set 1x1 90% of 1RM Working Set 1x1 100% of 1RM Working Set 1x1 105% of 1RM Assistance Exercises
Weight 250 150 200 225 250 260 Weight
A1: 2x8-10 A2: 2x8-10 B1: 2x10-12 B2: 2x10-12
Reverse Lunges Glute-ham Raises AB Work of ABChoice Work of Choice Optional Conditioning
A1: 2x8-10 A2: 2x8-10 B1: 2x10-12 B2: 2x10-12 C1: 2x12-15 C2: 2x12-15 Date
Date
Dumbbell Bench Press Dumbbell Rows Bent-over Flyes Straight-arm Pulldows Overhead Extensions Dumbbell Curls
WEEK 4 DE LOWER Primary Exercises Sets x Reps Speed Pulls Warmup 1x5 50% of 1RM Working Sets 5x1 65% of 1RM
Assistance Exercises A1: 2x8-10 Step-ups Reverse A2: 2x8-10 Hyperextensions AB Work of B1: 2x10-12 ABChoice Work of B2: 2x10-12 Choice Optional Conditioning Date
Weight 500 250 325
Weight
ME UPPER Primary Exercises Weight Close-grip Bench Sets x Reps 300 Press Warmup 1x5 60% of 1RM 180 Warmup 1x3 80% of 1RM 240 Working Set 1x1 90% of 1RM 270 Working Set 1x1 100% of 1RM 300 Working Set 1x1 105% of 1RM 315 Assistance Exercises Weight Dumbbell Bench A1: 2x8-10 Press A2: 2x8-10 Dumbbell Rows B1: 2x10-12 Bent-over Flyes Straight-arm B2: 2x10-12 Pulldows Overhead C1: 2x12-15 Extensions C2: 2x12-15 Dumbbell Curls Date