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    Westside Conjugate Calculator

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    Richard Marcus Seigel
    This document outlines a 3 week Westside conjugate training program. It includes maximum effort (ME) upper and lower body days focusing on primary lifts like bench press and squats done for singles at percentages of 1RM, as well as assistance exercises. Repetition effort (RE) days include speed squats and bench press done for sets of 8 reps at lighter percentages of 1RM, along with assistance work.

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    © All Rights Reserved
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    Westside Conjugate Calculator

    Uploaded by

    Richard Marcus Seigel
    283 views10 pages
    This document outlines a 3 week Westside conjugate training program. It includes maximum effort (ME) upper and lower body days focusing on primary lifts like bench press and squats done for singles at percentages of 1RM, as well as assistance exercises. Repetition effort (RE) days include speed squats and bench press done for sets of 8 reps at lighter percentages of 1RM, along with assistance work.

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    This document outlines a 3 week Westside conjugate training program. It includes maximum effort (ME) upper and lower body days focusing on primary lifts like bench press and squats done for singles at percentages of 1RM, as well as assistance exercises. Repetition effort (RE) days include speed squats and bench press done for sets of 8 reps at lighter percentages of 1RM, along with assistance work.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    283 views10 pages

    Westside Conjugate Calculator

    Uploaded by

    Richard Marcus Seigel
    This document outlines a 3 week Westside conjugate training program. It includes maximum effort (ME) upper and lower body days focusing on primary lifts like bench press and squats done for singles at percentages of 1RM, as well as assistance exercises. Repetition effort (RE) days include speed squats and bench press done for sets of 8 reps at lighter percentages of 1RM, along with assistance work.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10
    At a glance
    Powered by AI
    The document describes a full-body strength training routine with exercises like bench press, squats, and rows. It provides details on warmups, working sets, and progression over multiple weeks.

    The primary exercises covered include bench press, squats, deadlifts, overhead press, and rows. Variations like close-grip bench press, front squats, and incline presses are also detailed.

    Assistance exercises mentioned include curls, triceps extensions, lunges, and abdominal work. Many can be chosen by the individual based on their needs and goals.

    ME UPPER 1RM ME LOWER 1RM

    Westsid
    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
    A: 3x4-6 Incline Bench A: 3x4-6 Leg Press
    B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
    C: 3x4-6 Press C: 3x4-6 Stiff-legged
    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
    C: 3x4-6 Incline Bench C: 3x4-6 Stiff-legged
    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


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


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

    DE UPPER DE LOWER
    Primary Exercises Weight Primary Exercises Weigh
    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 Weight Assistance Exercises Weigh


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

    DE UPPER DE LOWER
    Primary Exercises Weight Primary Exercises Weigh
    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 Weight Assistance Exercises Weigh


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

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

    Weigh
    Assistance Exercises Weight Assistance Exercises
    t
    Lying Dumbbell
    A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
    Dumbbell Press Front Squats
    A2: 3x8-10 A2: 3x8-10
    Drop Set: 1x10-12 Drop Set: 1x10-12 (6-
    Dips Leg Extensions
    (6-8) 8)
    B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
    Dumbbell Rows
    B2: 3x8-10 B2: 3x8-10 Deadlifts
    Drop Set: 1x10-12 Reverse-Grip Lat Drop Set: 1x10-12 (6-
    (6-8) Pulldowns 8) Leg Curls
    Date Date
    ME LOWER 1RM
    Westside Conjugate C
    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 400
    Working Set 1x1 105% of 1RM 420
    Assistance Exercises Weight Assistance Exercises Weight
    A1: 2x8-10 Bulgarian Split A1: 2x8-10 Incline Dumbbell
    A2: 2x8-10 Stiff-legged 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
    C1: 2x12-15 Triceps
    Optional Conditioning
    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
    A1: 2x8-10 Lunges A1: 2x8-10 Incline Dumbbell
    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
    C1: 2x12-15 Triceps
    Optional Conditioning
    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 Press
    Stiff-legged
    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
    A1: 2x8-10 Reverse Lunges A1: 2x8-10 Dumbbell Bench
    A2: 2x8-10 Glute-ham Raises A2: 2x8-10 Dumbbell Rows
    B1: 2x10-12 AB Work of B1: 2x10-12 Bent-over Flyes
    B2: 2x10-12 AB Work of B2: 2x10-12 Straight-arm
    C1: 2x12-15 Overhead
    Optional Conditioning
    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
    A1: 2x8-10 Step-ups A1: 2x8-10 Dumbbell Bench
    A2: 2x8-10 Reverse A2: 2x8-10 Dumbbell Rows
    B1: 2x10-12 AB Work of B1: 2x10-12 Incline Dumbbell
    B2: 2x10-12 AB Work of B2: 2x10-12 Straight-arm
    C1: 2x12-15 Overhead
    Optional Conditioning
    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
    Choice
    AB 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
    Press
    Reverse
    A2: 2x8-10 A2: 2x8-10 Dumbbell Rows
    Hyperextensions
    AB Work of
    B1: 2x10-12 B1: 2x10-12 Bent-over Flyes
    Choice
    AB 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

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