T Nation

Westside Template


Can someone help me make a Westside template using Zercher Squats and Bench Press?
something like
Mon -Max Effort Bench
Thurs - Dynamic Effort /Ballistic Bench (i.e.bench throw in a Smith Machine).

Wed - Dynamic Zerchers 60% of 180kg
Sat Max Effort -work up to a triple.

Any tips would be much appreciated guys?


I suggest you look at the Westside Barbell site and Syatt Fitness, they have all the information you need to put together a Westside program. Keep in mind that you’re supposed to cycle through different lifts. Also, zercher squats wold make more sense for ME or supplemental lifts, I have never heard of anyone doing DE zerchers. It might help somewhat, but I see no reason to do them every week.