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    Monday - Dynamic Bench

    Uploaded by

    jole000
    This document outlines a 4-week training template that includes dynamic and maximum effort upper and lower body days. It provides the main and assistance exercises planned each week, including sets, reps and weight progression over the 4 weeks. For example, the first dynamic upper body day includes bench press with 90mm plates for 10 sets of 3 reps at 55% followed by close grip incline bench for 5 reps at 9 RPE and lat pulldowns for 6 reps at 9 RPE. It also includes shoulder, triceps and ab assistance work each session.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Monday - Dynamic Bench

    Uploaded by

    jole000
    140 views8 pages
    This document outlines a 4-week training template that includes dynamic and maximum effort upper and lower body days. It provides the main and assistance exercises planned each week, including sets, reps and weight progression over the 4 weeks. For example, the first dynamic upper body day includes bench press with 90mm plates for 10 sets of 3 reps at 55% followed by close grip incline bench for 5 reps at 9 RPE and lat pulldowns for 6 reps at 9 RPE. It also includes shoulder, triceps and ab assistance work each session.

    Original Description:

    Westside RTS

    Original Title

    Westside RTS

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    © © All Rights Reserved

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    This document outlines a 4-week training template that includes dynamic and maximum effort upper and lower body days. It provides the main and assistance exercises planned each week, including sets, reps and weight progression over the 4 weeks. For example, the first dynamic upper body day includes bench press with 90mm plates for 10 sets of 3 reps at 55% followed by close grip incline bench for 5 reps at 9 RPE and lat pulldowns for 6 reps at 9 RPE. It also includes shoulder, triceps and ab assistance work each session.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    140 views8 pages

    Monday - Dynamic Bench

    Uploaded by

    jole000
    This document outlines a 4-week training template that includes dynamic and maximum effort upper and lower body days. It provides the main and assistance exercises planned each week, including sets, reps and weight progression over the 4 weeks. For example, the first dynamic upper body day includes bench press with 90mm plates for 10 sets of 3 reps at 55% followed by close grip incline bench for 5 reps at 9 RPE and lat pulldowns for 6 reps at 9 RPE. It also includes shoulder, triceps and ab assistance work each session.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8

    Monday - Dynamic Bench

    Dynamic Bench
    Secondary Bench Assist
    Lats 2
    Shoulders or Triceps
    Abs

    Tuesday - Lower Max


    Max Effort Lower
    Deadlift or Squat Assist
    Raw Squat Assist
    Abs

    Thursday - Upper Max


    Max Effort Bench
    Secondary Bench Assist
    Lats 2
    Shoulders/Triceps
    Abs

    Friday - Dynamic Lower


    Squat Supplemental
    Deadlift Supplemental
    Deadlift Assist
    Biceps/Abs
    Week Main Squat Secondary Squat Dynamic Squat
    1 Front Squat Lunges Squat +90pp (60%)
    2 Competition Squat Pistol Squat Squat +90pp (65%)
    3 7 ct. Pause Squat Lunges Squat +90pp (70%)
    4 Competition Squat Pistol Squat Off
    Week Main DL Secondary DL Dynamic DL
    1 Sumo Deadlift Susp. GM Sumo Deadlift + Bands
    2 Susp. GM GHR Sumo Deadlift + Bands
    3 Susp. GM Susp. GM Sumo Deadlift + Bands
    4 Sumo Deadlift GHR Off
    Week Main Bench Secondary Bench Secondary Bench 2 Dynamic Bench
    1 Pause Bench - 5 ct Close Grip Incline Military Press Bench + 90mm (55%)
    2 Competition Bench Pause Bench - 5 ct Incline Press Bench + 90mm (55%)
    3 Pin Press 1-2" Close Grip Incline Military Press Bench + 90mm (55%)
    4 Close Grip BN + 30ccCompetition Bench Incline Press Repetition Effort
    Ben Rudman
    Westside Template

    Template
    ME or DE Exercise Assist Exercise 1 Assist Exercise 2
    DE Upper 3/12/2012 Bench + 90mm (55%) Close Grip Incline Lats 1
    DE Upper 3/19/2012 Bench + 90mm (55%) Pause Bench - 5 ct Lats 1
    DE Upper 3/26/2012 Bench + 90mm (55%) Close Grip Incline Lats 1
    DE Upper 4/2/2012 Off Competition Bench Lats 1
    ME Lower 3/13/2012 Front Squat Sumo Deadlift Lunges
    ME Lower 3/20/2012 Competition Squat Susp. GM Pistol Squat
    ME Lower 3/27/2012 7 ct. Pause Squat Susp. GM Lunges
    ME Lower 4/3/2012 Competition Squat Sumo Deadlift Pistol Squat
    ME Upper 3/15/12 Pause Bench - 5 ct Military Press Lats 2
    ME Upper 3/22/12 Competition Bench Incline Press Lats 3
    ME Upper 3/29/12 Pin Press 1-2" Military Press Lats 4
    ME Upper 4/5/12 Close Grip BN + 30cc Incline Press Lats 5
    DE Lower 3/16/12 Squat +90pp (60%) Sumo Deadlift + Bands Susp. GM
    DE Lower 3/23/12 Squat +90pp (65%) Sumo Deadlift + Bands GHR
    DE Lower 3/30/12 Squat +90pp (70%) Sumo Deadlift + Bands Susp. GM
    DE Lower 4/6/12 Off Off GHR

    Protocols
    ME or DE Exercise Assist Exercise 1 Assist Exercise 2
    DE Upper 3/12/2012 10x3@55% x5@9 x6@9
    DE Upper 3/19/2012 10x3@55% x5@9 x12@9
    DE Upper 3/26/2012 10x3@55% x4@10 x6@9
    DE Upper 4/2/2012 None x3@9 x8@9
    ME Lower 3/13/2012 x1@10 x3@8 x10@9
    ME Lower 3/20/2012 x1@10 x4@10 x10@9
    ME Lower 3/27/2012 x1@10 x5@10 x10@9
    ME Lower 4/3/2012 x1@10 x1@10 x5@10
    ME Upper 3/15/12 x1@10 x3@9 x12@9
    ME Upper 3/22/12 x1@10 x3@8 x8@9
    ME Upper 3/29/12 x1@10 x5@9 x5@10
    ME Upper 4/5/12 x1@10 x4@9 x5@10
    DE Lower 3/16/12 12x@60% 8-10 Singles @ 65% x5@10
    DE Lower 3/23/12 12x@65% 6-8 Singles @ 75% x5@10
    DE Lower 3/30/12 12x@70% 4-6 Singles @ 85% x5@9
    DE Lower 4/6/12 None None x10@9

    Main Exercise Assist Exercise 1 Assist Exercise 2


    x1@10 x5@10 x5@10
    x4@9 x6@9
    x4@10 x5@9
    x3@8 x8@9
    x3@9 x10@9
    x6@9 x12@9
    x5@9
    Assist Exercise 3
    Shoulders
    Shoulders
    Shoulders
    Shoulders
    Abs
    Abs
    Abs
    Abs
    Triceps
    Triceps
    Triceps
    Triceps
    Abs
    Abs
    Abs
    Abs

    Assist Exercise 3
    x12@9
    x12@9
    x10@9
    x10@9
    x10@9
    x6@9
    x6@9
    x12@9
    x6@9
    x6@9
    x8@9
    x5@9
    x6@9
    x5@10
    x5@9
    x6@9

    Assist Exercise 3
    x5@10
    x6@9
    x5@9
    x8@9
    x10@9
    x12@9

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