Westside Training - Matthew

Week 1 Sunday - ME Lower Back Squat Single-Leg Deadlift Seated Good Morning Decline Sit-Up Monday - DE Upper Band Bench Press Skull Crusher Barbell Clean & Jerk Bent-Over Row Zottman Curl Wednesday - ME Upper Barbell Bench Press Rack Chins Standing Military Press JM Press Hammer Curl Friday - DE Lower Low Box Squat Box Deadlift Standing Good Morning Russian Twist Bench Training Max Squat Training Max Deadlift Training Max Sets / Reps 3x1 3x8 3 x 15 3 x 15 Sets / Reps 8x3 4x4 3 x 12 3 x 12 3x8 Sets / Reps 3x1 4x8 3 x 12 3 x 12 3x8 Sets / Reps 10 x 2 7x1 3 x 12 3 x 20 335 405 465 Weight Max Reps

Weight 205

Reps

Weight Max

Reps

Weight 225 260

Reps

Week 2 Sunday - ME Lower Back Squat Single-Leg Deadlift Seated Good Morning Decline Sit-Up Monday - DE Upper Band Bench Press Skull Crusher Barbell Clean & Jerk Bent-Over Row Zottman Curl Wednesday - ME Upper Barbell Bench Press Rack Chins Standing Military Press JM Press Hammer Curl Friday - DE Lower Low Box Squat Box Deadlift Standing Good Morning Russian Twist

Sets / Reps Weight 4x1 Max 5x6 4 x 15 4 x 15 Sets / Reps Weight 9x3 234.5 4x5 5 x 10 5 x 10 3 x 10 Sets / Reps Weight 4x1 Max 6x8 4 x 12 4 x 12 3 x 10 Sets / Reps Weight 12 x 2 245 9x1 280 4 x 12 4 x 20

Reps

Reps

Reps

Reps

Week 3 Sunday - ME Lower Deadlift Single-Leg Squat Seated Good Morning Decline Sit-Up Monday - DE Upper Band Bench Press Skull Crusher Barbell Snatch Bent-Over Row Zottman Curl Wednesday - ME Upper Board Press Rack Chins Standing Military Press JM Press Hammer Curl Friday - DE Lower Low Box Squat Band Deadlift Standing Good Morning Russian Twist

Sets / Reps 5x1 5x8 5 x 15 5 x 20 Sets / Reps 10 x 3 5x5 5 x 12 5 x 12 3 x 12 Sets / Reps 5x1 7 x 10 5 x 12 5 x 12 3 x 12 Sets / Reps 12 x 2 10 x 1 5 x 15 5 x 20

Weight Max

Reps

Weight 268

Reps

Weight Max

Reps

Weight 265 305

Reps

Week 4 Sunday - ME Lower Deadlift Single-Leg Squat Seated Good Morning Decline Sit-Up Monday - DE Upper Band Bench Press Skull Crusher Barbell Snatch Bent-Over Row Zottman Curl Wednesday - ME Upper Board Press Rack Chins Standing Military Press JM Press Hammer Curl Friday - DE Lower Low Box Squat Band Deadlift Standing Good Morning Russian Twist

Sets / Reps 3x1 3x3 3 x 12 3 x 10 Sets / Reps 8x3 3x3 3 x 10 3 x 10 2x8 Sets / Reps 3x1 4x6 3 x 10 3 x 10 2x8 Sets / Reps 10 x 2 6x1 3x8 3 x 10

Weight Max

Reps

Weight 205

Reps

Weight Max

Reps

Weight 265 305

Reps