T Nation

Squat/Bench Template

Could someone please post a Squat and Bench template that has worked for them. I have boards, chains, and bands.


Why not use a westside template? Check out Dave Tate’s periodization bible articles.

Yeah everything that’s any good is some variation of the Westside Template. Start with the original and adjust to your desires.

What I’ve found works for me is to specialize for deads one month and squats the next.

IMO chains can be used almost every week of the year; especially for triceps. Along those lines though those high rep sets of pushdowns are very much a necessary recovery/supplemental exercise.

Bands I find are usable more often with less tension but less usable with more tension.