T Nation

Westside Scheduling


#1

I'm new to the Westside stuff and a couple of things confuse me...is this an example of the schedule they use? Also I understand how the workouts are structured on DE days...but what, other than my ME lift for the day, do I do on ME days? Thanks!

Wed DE Upper
Thurs DE Lower
Fri Off
Sat ME Upper
Sun ME Lower
Mon Off
Tues Off


#2

the days are set up similar, it will look something like this:
Dynamic sq- 8 sets 2
hamstrings(glute ham raises, rdl's sldl's dimels, etc.)
low back( 45 degree back extensiosn, reverse hypers, etc)
abs
max effort day
pick a core movement and work up to a 1 or 3 rep max( vary between differnt types of box squats deads or good mornings) switch often
then follow up just like the dynamic day.


#3

thanks buddy.


#4

i think the schedule is more spread out over the week, something like this

sunday-me upper
monday-de lower
wednesday-de upper
friday-me lower

i think this split gives your cns more time to recover but i know of people who do a m-t-r-f split and works out good for them

also depending on your goals or if you're playing for a sport you want to add some single limb movements.

good luck


#5

That was the only thing I was thinking-max effort back to back might be rough. I like throwing DE days in between them.


#6

It really doesn't matter how you set the days up as long as you get 72 hours between Me and De days of the same movements.