ME UPPER 1RM ME LOWER 1RM

Westside
Bench Press 185 Squats 265
Press 125 Deadlifts 295
Incline Bench Press 145 Front Squats 215
Close-grip Bench Press 185 Box Squats 265

ME UPPER ME LOWER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Bench Press 185 Sets x Reps Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Set 1x5 80% of 1RM 145 Working Set 1x5 80% of 1RM 210
Working Set 1x3 90% of 1RM 165 Working Set 1x3 90% of 1RM 235
Working Set 1x1 100% of 1RM 185 Working Set 1x1 100% of 1RM 265
Working Set 1x1 105% of 1RM 190 Working Set 1x1 105% of 1RM 275
Assistance Exercises Weight Assistance Exercises Weight
Incline Bench
A: 3x4-6 A: 3x4-6 Leg Press
Press
B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
Stiff-legged
C: 3x4-6 Press C: 3x4-6
Deadlifts
D: 3x4-6 EZ-Bar Curls D: 3x4-6 Leg Curls
E: 3x4-6 Lying Extensions Calf Workout
Forearm Workout AB Workout
Date Date

ME UPPER ME LOWER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Press 125 Sets x Reps Deadlifts 295
Warmup 1x5 60% of 1RM 75 Warmup 1x5 60% of 1RM 175
Working Set 1x5 80% of 1RM 100 Working Set 1x5 80% of 1RM 235
Working Set 1x3 90% of 1RM 110 Working Set 1x3 90% of 1RM 265
Working Set 1x1 100% of 1RM 125 Working Set 1x1 100% of 1RM 295
Working Set 1x1 105% of 1RM 130 Working Set 1x1 105% of 1RM 305
Assistance Exercises Weight Assistance Exercises Weight
A: 3x4-6 Bench Press A: 3x4-6 Leg Press
B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
Incline Bench Stiff-legged
C: 3x4-6 C: 3x4-6
Press Deadlifts
D: 3x4-6 EZ-Bar Curls D: 3x4-6 Leg Curls
E: 3x4-6 Lying Extensions Calf Workout
Forearm Workout AB Workout
Date Date

ME UPPER ME LOWER
Primary Exercises Weight Primary Exercises Weight
Incline Bench
Sets x Reps 145 Sets x Reps Front Squats 215
Press
Warmup 1x5 60% of 1RM 85 Warmup 1x5 60% of 1RM 125
Working Set 1x5 80% of 1RM 115 Working Set 1x5 80% of 1RM 170
Working Set 1x3 90% of 1RM 130 Working Set 1x3 90% of 1RM 190
Working Set 1x1 100% of 1RM 145 Working Set 1x1 100% of 1RM 215
Working Set 1x1 105% of 1RM 150 Working Set 1x1 105% of 1RM 225
Assistance Exercises Weight Assistance Exercises Weight
 A: 3x4-6 Bench Press A: 3x4-6 Leg Press
B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
Stiff-legged
C: 3x4-6 Press C: 3x4-6
Deadlifts
D: 3x4-6 EZ-Bar Curls D: 3x4-6 Leg Curls
E: 3x4-6 Lying Extensions Calf Workout
Forearm Workout AB Workout
Date Date

ME UPPER ME LOWER
Primary Exercises Weight Primary Exercises Weight
Close-grip Bench
Sets x Reps 185 Sets x Reps Box Squats 265
Press
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Set 1x5 80% of 1RM 145 Working Set 1x5 80% of 1RM 210
Working Set 1x3 90% of 1RM 165 Working Set 1x3 90% of 1RM 235
Working Set 1x1 100% of 1RM 185 Working Set 1x1 100% of 1RM 265
Working Set 1x1 105% of 1RM 190 Working Set 1x1 105% of 1RM 275
Assistance Exercises Weight Assistance Exercises Weight
Incline Bench
A: 3x4-6 A: 3x4-6 Leg Press
Press
B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
Stiff-legged
C: 3x4-6 Press C: 3x4-6
Deadlifts
D: 3x4-6 EZ-Bar Curls D: 3x4-6 Leg Curls
E: 3x4-6 Lying Extensions Calf Workout
Forearm Workout AB Workout
Date Date
Westside Conjugate Calculator

WEEK 1
RE UPPER RE LOWER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Bench Press 185 Sets x Reps Speed Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Sets 3x8 70% of 1RM 125 Working Sets 3x8 70% of 1RM 185

Assistance Exercises Weight Assistance Exercises Weight

Incline Dumbbell
A1: 3x8-10 A1: 3x8-10 Leg Press
Press Stiff-legged
A2: 3x8-10 Dumbbell Rows A2: 3x8-10
Deadlifts
B1: 3x10-12 Dumbbell Press B1: 3x10-12 Leg Extensions
B2: 3x10-12 Lat Pulldowns
Incline Dumbbell B2: 3x10-12 Leg Curls
C1: 3x12-15 Curls Calf Workout
Overhead
C2: 3x12-15 AB Workout
Extensions
Date Date
WEEK 2
RE UPPER RE LOWER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Bench Press 185 Sets x Reps Speed Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Sets 3x8 75% of 1RM 135 Working Sets 3x8 75% of 1RM 195

Assistance Exercises Weight Assistance Exercises Weight

Incline Dumbbell
A1: 3x8-10 A1: 3x8-10 Leg Press
Press Stiff-legged
A2: 3x8-10 Dumbbell Rows A2: 3x8-10
Deadlifts
B1: 3x10-12 Dumbbell Press B1: 3x10-12 Leg Extensions
B2: 3x10-12 Lat Pulldowns
Incline Dumbbell B2: 3x10-12 Leg Curls
C1: 3x12-15 Curls Calf Workout
Overhead
C2: 3x12-15 AB Workout
Extensions
Date Date
WEEK 3
RE UPPER RE LOWER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Bench Press 185 Sets x Reps Speed Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Sets 3x8 80% of 1RM 145 Working Sets 3x8 80% of 1RM 210

Assistance Exercises Weight Assistance Exercises Weight

 Incline Dumbbell
A1: 3x8-10 A1: 3x8-10 Leg Press
Press Stiff-legged
A2: 3x8-10 Dumbbell Rows A2: 3x8-10
Deadlifts
B1: 3x10-12 Dumbbell Press B1: 3x10-12 Leg Extensions
B2: 3x10-12 Lat Pulldowns
Incline Dumbbell B2: 3x10-12 Leg Curls
C1: 3x12-15 Curls Calf Workout
Overhead
C2: 3x12-15 AB Workout
Extensions
Date Date
WEEK 4
RE UPPER RE LOWER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Bench Press 185 Sets x Reps Speed Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Sets 3x8 85% of 1RM 155 Working Sets 3x8 85% of 1RM 225

Assistance Exercises Weight Assistance Exercises Weight

Incline Dumbbell
A1: 3x8-10 A1: 3x8-10 Leg Press
Press Stiff-legged
A2: 3x8-10 Dumbbell Rows A2: 3x8-10
Deadlifts
B1: 3x10-12 Dumbbell Press B1: 3x10-12 Leg Extensions
B2: 3x10-12 Lat Pulldowns
Incline Dumbbell B2: 3x10-12 Leg Curls
C1: 3x12-15 Curls Calf Workout
Overhead
C2: 3x12-15 AB Workout
Extensions
Date Date
ulator

DE UPPER DE LOWER
Weigh
Primary Exercises Weight Primary Exercises
t
Sets x Reps Speed Bench 185 Sets x Reps Speed Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Sets 8x3 70% of 1RM 125 Working Sets 10x2 70% of 1RM 185

Assistance Exercises
Lying Dumbbell Weight Assistance Exercises Weight
A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
A2:
Drop 3x8-10
Set: 1x10-12 Dumbbell Press A2:
Drop 3x8-10
Set: 1x10-12 Front Squats
(6-8) Dips (6-8) Leg Extensions
B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
B2:
Drop 3x8-10
Set: 1x10-12 Dumbbell Rows B2: 3x8-10
Drop Set: 1x10-12 Deadlifts
Reverse-Grip Lat
(6-8) (6-8) Leg Curls
Pulldowns
Date Date

DE UPPER DE LOWER
Weigh
Primary Exercises Weight Primary Exercises
t
Sets x Reps Speed Bench 185 Sets x Reps Speed Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Sets 8x3 75% of 1RM 135 Working Sets 10x2 75% of 1RM 195

Assistance Exercises
Lying Dumbbell Weight Assistance Exercises Weight
A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
A2:
Drop 3x8-10
Set: 1x10-12 Dumbbell Press A2:
Drop 3x8-10
Set: 1x10-12 Front Squats
(6-8) Dips (6-8) Leg Extensions
B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
B2:
Drop 3x8-10
Set: 1x10-12 Dumbbell Rows B2:
Drop 3x8-10
Set: 1x10-12 Deadlifts
Reverse-Grip Lat
(6-8) (6-8) Leg Curls
Pulldowns
Date Date

DE UPPER DE LOWER
Weigh
Primary Exercises Weight Primary Exercises
t
Sets x Reps Speed Bench 185 Sets x Reps Speed Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Sets 8x3 80% of 1RM 145 Working Sets 10x2 80% of 1RM 210

Assistance Exercises Weight Assistance Exercises Weight

 Lying Dumbbell
A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
A2:
Drop 3x8-10
Set: 1x10-12 Dumbbell Press A2:
Drop 3x8-10
Set: 1x10-12 Front Squats
(6-8) Dips (6-8) Leg Extensions
B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
B2:
Drop 3x8-10
Set: 1x10-12 Dumbbell Rows B2:
Drop 3x8-10
Set: 1x10-12 Deadlifts
Reverse-Grip Lat
(6-8) (6-8) Leg Curls
Pulldowns
Date Date

DE UPPER DE LOWER
Weigh
Primary Exercises Weight Primary Exercises
t
Sets x Reps Speed Bench 185 Sets x Reps Speed Squats 265
Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
Working Sets 8x3 85% of 1RM 155 Working Sets 10x2 85% of 1RM 225

Assistance Exercises
Lying Dumbbell Weight Assistance Exercises Weight
A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
A2:
Drop 3x8-10
Set: 1x10-12 Dumbbell Press A2:
Drop 3x8-10
Set: 1x10-12 Front Squats
(6-8) Dips (6-8) Leg Extensions
B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
B2:
Drop 3x8-10
Set: 1x10-12 Dumbbell Rows B2: 3x8-10
Drop Set: 1x10-12 Deadlifts
Reverse-Grip Lat
(6-8) (6-8) Leg Curls
Pulldowns
Date Date
 ME LOWER 1RM
Westside Conjugate Ca
Squats 400
Deadlifts 500
Front Squats 350
Box Squats 400
WEEK 1
ME LOWER DE UPPER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Squats 400 Sets x Reps Speed Bench 300
Warmup 1x5 60% of 1RM 240 Warmup 1x5 50% of 1RM 150
Warmup 1x3 80% of 1RM 320 Working Sets 8x3 65% of 1RM 195
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 Assistance Exercises Weight
Bulgarian Split Incline Dumbbell
A1: 2x8-10 A1: 2x8-10
Squats
Stiff-legged Press
A2: 2x8-10 A2: 2x8-10 Barbell Rows
Deadlifts
B1: 2x10-12 AB Work of Choice B1: 2x10-12 Dumbbell Press
B2: 2x10-12 AB Work of Choice B2: 2x10-12 Lat Pulldowns
Triceps
C1: 2x12-15
Optional Conditioning Pushdowns
C2: 2x12-15 EZ-Bar Curls
Date Date
WEEK 2
ME LOWER DE UPPER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Deadlifts 500 Sets x Reps Speed Bench 300
Warmup 1x5 60% of 1RM 300 Warmup 1x5 50% of 1RM 150
Warmup 1x3 80% of 1RM 400 Working Sets 8x3 65% of 1RM 195
Working Set 1x1 90% of 1RM 450
Working Set 1x1 100% of 1RM 500
Working Set 1x1 105% of 1RM 525
Assistance Exercises Weight Assistance Exercises Weight
Incline Dumbbell
A1: 2x8-10 Lunges A1: 2x8-10
Press
A2: 2x8-10 Glute Bridges A2: 2x8-10 Barbell Rows
B1: 2x10-12 AB Work of Choice B1: 2x10-12 Dumbbell Press
B2: 2x10-12 AB Work of Choice B2: 2x10-12 Lat Pulldowns
Triceps
C1: 2x12-15
Optional Conditioning Pushdowns
C2: 2x12-15 EZ-Bar Curls
Date Date
WEEK 3
ME LOWER DE UPPER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Front Squats 350 Sets x Reps Speed Bench 300
Warmup 1x5 60% of 1RM 210 Warmup 1x5 50% of 1RM 150
Warmup 1x3 80% of 1RM 280 Working Sets 8x3 65% of 1RM 195
Working Set 1x1 90% of 1RM 315
Working Set 1x1 100% of 1RM 350
Working Set 1x1 105% of 1RM 365
Assistance Exercises Weight Assistance Exercises Weight
 Bulgarian Split Incline Dumbbell
A1: 2x8-10 A1: 2x8-10
Squats
Stiff-legged Press
A2: 2x8-10 A2: 2x8-10 Barbell Rows
Deadlifts
B1: 2x10-12 AB Work of Choice B1: 2x10-12 Dumbbell Press
B2: 2x10-12 AB Work of Choice B2: 2x10-12 Lat Pulldowns
Triceps
C1: 2x12-15
Optional Conditioning Pushdowns
C2: 2x12-15 EZ-Bar Curls
Date Date
WEEK 4
ME LOWER DE UPPER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Box Squats 400 Sets x Reps Speed Bench 300
Warmup 1x5 60% of 1RM 240 Warmup 1x5 50% of 1RM 150
Warmup 1x3 80% of 1RM 320 Working Sets 8x3 65% of 1RM 195
Working Set 1x1 90% of 1RM 360
Working Set 1x1 100% of 1RM 400
Working Set 1x1 105% of 1RM 420
Assistance Exercises Weight Assistance Exercises Weight
Incline Dumbbell
A1: 2x8-10 Lunges A1: 2x8-10
Press
A2: 2x8-10 Glute Bridges A2: 2x8-10 Barbell Rows
B1: 2x10-12 AB Work of Choice B1: 2x10-12 Dumbbell Press
B2: 2x10-12 AB Work of Choice B2: 2x10-12 Lat Pulldowns
Triceps
C1: 2x12-15
Optional Conditioning Pushdowns
C2: 2x12-15 EZ-Bar Curls
Date Date
onjugate Calculator ME UPPER 1RM
Bench Press 300
Press 200
Incline Bench Press 250
Close-grip Bench Press 300
WEEK 1
DE LOWER ME UPPER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Speed Squats 400 Sets x Reps Bench Press 300
Warmup 1x5 50% of 1RM 200 Warmup 1x5 60% of 1RM 180
Working Sets 10x2 65% of 1RM 260 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 Assistance Exercises Weight
Dumbbell Bench
A1: 2x8-10 Reverse Lunges A1: 2x8-10
Press
A2: 2x8-10 Glute-ham Raises A2: 2x8-10 Dumbbell Rows
AB Work of
B1: 2x10-12 B1: 2x10-12 Bent-over Flyes
ABChoice
Work of Straight-arm
B2: 2x10-12 B2: 2x10-12
Choice Pulldows
Overhead
C1: 2x12-15
Optional Conditioning Extensions
C2: 2x12-15 Dumbbell Curls
Date Date
WEEK 2
DE LOWER ME UPPER
Primary Exercises Weight Primary Exercises Weight
Sets x Reps Speed Squats 400 Sets x Reps Press 200
Warmup 1x5 50% of 1RM 200 Warmup 1x5 60% of 1RM 120
Working Sets 10x2 70% of 1RM 280 Warmup 1x3 80% of 1RM 160
Working Set 1x1 90% of 1RM 180
Working Set 1x1 100% of 1RM 200
Working Set 1x1 105% of 1RM 210
Assistance Exercises Weight Assistance Exercises Weight
Dumbbell Bench
A1: 2x8-10 Step-ups A1: 2x8-10
Reverse Press
A2: 2x8-10 A2: 2x8-10 Dumbbell Rows
Hyperextensions
AB Work of Incline Dumbbell
B1: 2x10-12 B1: 2x10-12
ABChoice
Work of Press
Straight-arm
B2: 2x10-12 B2: 2x10-12
Choice Pulldows
Overhead
C1: 2x12-15
Optional Conditioning Extensions
C2: 2x12-15 Dumbbell Curls
Date Date
WEEK 3
DE LOWER ME UPPER
Primary Exercises Weight Primary Exercises Weight
Incline Bench
Sets x Reps Speed Squats 400 Sets x Reps 250
Press
Warmup 1x5 50% of 1RM 200 Warmup 1x5 60% of 1RM 150
Working Sets 10x2 75% of 1RM 300 Warmup 1x3 80% of 1RM 200
Working Set 1x1 90% of 1RM 225
Working Set 1x1 100% of 1RM 250
Working Set 1x1 105% of 1RM 260
Assistance Exercises Weight Assistance Exercises Weight
 Dumbbell Bench
A1: 2x8-10 Reverse Lunges A1: 2x8-10
Press
A2: 2x8-10 Glute-ham Raises A2: 2x8-10 Dumbbell Rows
AB Work of
B1: 2x10-12 B1: 2x10-12 Bent-over Flyes
ABChoice
Work of Straight-arm
B2: 2x10-12 B2: 2x10-12
Choice Pulldows
Overhead
C1: 2x12-15
Optional Conditioning Extensions
C2: 2x12-15 Dumbbell Curls
Date Date
WEEK 4
DE LOWER ME UPPER
Primary Exercises Weight Primary Exercises Weight
Close-grip Bench
Sets x Reps Speed Pulls 500 Sets x Reps 300
Press
Warmup 1x5 50% of 1RM 250 Warmup 1x5 60% of 1RM 180
Working Sets 5x1 65% of 1RM 325 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 Assistance Exercises Weight
Dumbbell Bench
A1: 2x8-10 Step-ups A1: 2x8-10
Reverse Press
A2: 2x8-10 A2: 2x8-10 Dumbbell Rows
Hyperextensions
AB Work of
B1: 2x10-12 B1: 2x10-12 Bent-over Flyes
ABChoice
Work of Straight-arm
B2: 2x10-12 B2: 2x10-12
Choice Pulldows
Overhead
C1: 2x12-15
Optional Conditioning Extensions
C2: 2x12-15 Dumbbell Curls
Date Date