T Nation

Joe what are your thoughts on this

Heres some information on myself
Age-16 years old
Height-6-6 closer to 6-7
Weight-215 lbs
Sport-Basketball power foward
Vert-22-24 inches standing
Squat-180-190 max i know this is weak
Bench-195 lbs

My frame is pretty skinny so i decided to do westside for skinny bastards, cause im really damm skinny.

Day 1
Upper Traning (Maximal Strength)

A. Mid Grip Bench Press 10,8,6,5,3 Reps
B. Dumbbell Incline Bench Press 3 sets 10 reps
C.Dumbbell Row 4 sets 15,12,10,10 reps
D.Seated Power Cleans 3 sets 12 reps
1. Turkish Get-up 2 sets 15 reps
2. Low Pulley Swiss Ball Crunches 3 sets 12 reps


Lower Body Strength Training (Limit Strength)
Hip Flexor Stretch 2 sets 20-30 seconds each leg
Low Pogo Jumps 2 sets 30 seconds
High Pogo Jumps 2 sets 30 seconds

A. Snatch Grip Deadlifts 5 sets 10,8,6,5,5 reps

B.Bulgerian Split Squat 4 sets 12 reps

C.Glute Ham Raise Iso Hold 3 sets 6 iso holds per set

D. Calf Raises 4 sets 15 reps

E. Wrist Roller 3 sets 2 reps (1 rep=up and down)


UpperBody (Repetition Day)


A. Pushups 4 sets max reps
B. Dips 4 sets max reps

C.Chin-Ups 4 sets max reps

D. Assisted Pull-ups 2 sets max reps

E. Dumbbell Shoulder Press 3 sets 12 reps

F. Hammer Curls 3 sets 10 reps

G. Core
1. Overhead Squat 4 sets 5 reps (light weight)
2. Russian Trunk Twist 3 sets 12 reps

LowerBody Recovery Day
Warm-up Hip Flexor Stretch 3 sets 15 seconds each leg
Low Pogo Jumps 2 sets 30 seconds
High Pogo Jumps 2 sets 30 seconds

                                   A. Full sqaut 4 sets 5 reps  

B. Reverse Hypers 3 sets 8 reps

C… Single Legged Calf Raises 4 sets 15 reps

Im in my offseason right now, i play tought full courts about 2 times a week and practice 4x a week.

Thanks in advance Joe


Also i play aau so i stay active on games, it seems like my feet are glued to the ground all the time and i just dont feel coordinated i have small feet size 12, also im 215 lbs but im still skinny im guessing thick bones.


Your program looks great! Well done. With your frame, I hope you are performing all of the exercises to perfection, though. For example, snatch grip deads are no joke when you’re 6’7"! Be careful and don’t sacrifice form for weight. If your technique is solid with all of your exercises, I think you’re on the right track. My “skinny bastard” program is tailor-made for a guy like you!
Bets of luck, bro.

By the way, how long have you been on the program and how do YOU fell that it’s working for you? I would like your feedback.
Joe D.

Im going to just start it i dont know if that second day should be in there what do you think?