Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates. Westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. Ive heard it 435 different times and it never gets old. Below youll find my basic training template for this program. Apr 17, 2020 westside for skinny bastards 3 day variation westside for skinny bastards ws4sb is a general strength program that is known for being quite effective and approachable for novice lifters. Sample defrancos ws4sb washedup meatheads template. Best 3 day split workout program spreadsheets 2020.
Westside for skinny bastards, part ii official website of joe. Im not the biggest fan of the name, but westside for skinny bastards by joe defranco is the real deal. If you have experience or results from this weeks program, wed. Westside for skinny bastards a modified lifting program for. My original skinny bastard template consisted of three strength training days with an optional fourth day. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. This is the workout ive been doing the past couple of months. While my lifestyle was getting a serious overhaul, my training didnt change that much. How to incorporate the westside barbell method into your. Bicep builder, three way shoulder shocker, three weeks to a jacked upper back, agile 8, limber 11, westside for skinny bastards, etc.
Some of the days are pretty intense, especially the upper body repitiotion day. Mar 16, 2010 westside for deployed skinny bastards. Inspired by the programs of the famous westside barbell, ws4sb is modified for new lifters. Again, i am sure this is not 100% what westside does with new guys mainly because they dont have any beginners that train there, but it is still structured using the westside principles and will get you stronger. Westside for skinny bastards is intended for athletes. I still used a westside barbell template and trained four days a week, and i still lifted hard and heavy.
Elitefts has released joe defrancos westside for skinny bastards part 3 pdf after a year of answering questions about my original article and making modifications to it in the gym with my athletes, i decided to write part 2. So this tool was designed for free download documents from the internet. I found the amount of freedom the original template gives somewhat daunting, but i eventually settled on this version. Westside for skinny bastards ws4sb krafttraining fur sportler. For those of you unfamiliar with either westside or westside for skinny bastards, im going to present you with a template of my adaptation of the systems.
Joe defranco of defrancos training is a leader in the no bullshit type strength and conditioning that has gained popularity over the past several years. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Its athletes have set more than 140 world powerlifting records. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Westside for skinny bastards program templates ws4sb. It has a 3 day and 4 day version that can be run from the same spreadsheet linked below. Because not only is it an incredible program, but theres a ton of room in it for variety. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Choose the exercises and rep schemes you feel work the best for your. Westside for skinny bastards a modified lifting program for hardgainers this article originally appeared on im a gym scientist. Many of our guys are on the westside for skinny bastards template, and in this article ill explain how we incorporate running into their workouts. Joe defranco westside skinny bastards 3 pdf skinny bastards 2.
Its basically the westside skinny bastards routine. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb program. Interested in packing on muscle mass and having the strength to back it up. Jan 05, 2014 this is a workout sample of my routine. My lab is the weight room and my lab rats are my athletes. Its a modification of joe defrancos westside for skinny bastards washedup meatheads template. Our weekly thread to discuss a specific program or training routine. Westside for skinny bastards 3 released powerlifting watch. We started talking about some of the more popular methods out there such as joe defrancos westside for skinny bastards, jim wendlers 531, juggernaut strenght trainings method, and some common upper lower splits such as layne nortons phat, phul, and others in the context of bulking. I still receive dozens of emails and phone calls every day regarding this program. The program below youll find my basic training template for this program. Westside for skinny bastards program templates ws4sb lift vault. I wanted to get my fiance started on a new workout routine, and i settled on westside for skinny bastards. At least 75% of the hundreds of emails i receive on a weekly.
The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. To be honest, though, i had no idea it would become as popular as it has. I dont like turning people into robots by having them aimlessly follow a set program. Notice that i provide lots of variety for your exercise selection and rep schemes.
Oct 24, 2019 joe defranco westside skinny bastards 3 pdf skinny bastards 2. A quick and easy way to choose a great workout program that will get you results provided you work hard, eat well and recover properly. As such, it only incorporates 1 lower body day a week. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. There are three main articles written by joe defranco on ws4sb. Westside barbell program spreadsheet spreadsheet collections. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Those of you not familiar with joe defranco, youve been missing out. The program is a super detailed, easy to follow plan all laid out for you, just follow along and get bigger and stronger. Its been said that if you dont train at wsb, then you cant say you. It is a three day layout and this template is designed for athletes.
Westsideforskinnybastardsbyjoedefranco free download as pdf file. Hopefully this didnt over complicate things too much. Whether your goal is fat loss, muscle gain, or just being awesome, these modified westside principles can help you get there. In the sb911 main manual you will discover the science behind the training model that forms the foundation of the sb911 program. He called this system westside for skinny bastards. Questions or advice not related to todays topic should be directed towards the stickied daily thread. About us we believe everything in the internet must be free. Best 3 day split workout program spreadsheets 2020 lift vault. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. The original program was written as 3 day per week. Strongman and westside training download as text file. Choosing a workout program posted in powerlifting, training, videos.
Defrancos training rules for washedup meatheads strongfirst. Below youll find two different spreadsheets templates for the program. Westside for skinny bastards a modified lifting program. Choose what fits your schedule and level of commitment. Westside for skinny bastards 3 day variation westside for skinny bastards ws4sb is a general strength program that is known for being quite effective and approachable for novice lifters. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. The program that follows is from his ws4sb westside for skinny bastards series. This plan takes all the main concepts of the two aforementioned programs while still accommodating for all you fat bastards out there looking to change your body composition for. This program will make your clothes fit tighter, draw attention from really hot girls and become freaky strong. Westside for skinny bastards, part ii by joe defranco this article originally appeared on. Built like a badass is not westside for skinny bastards. Find out how the newly designed sb911 protocol is different than all previous westside for skinny bastard programs and why is has been so effective for so many athletes and lifters trying to get bigger and stronger. Sample defrancos ws4sb washedup meatheads template modified. Behind its success is the westside barbell method, the brainchild of founder louie simmons.
The best resource is his book of methods which you can. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. Westside for skinny bastards part 3 joe defranco elitefts. However my strength and size have gone up considerably with it. I really like joe defranco so i thought id give ws4sb3 a try. Download westside for skinny bastards byjoedefranco. By that i mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. Westside for skinny bastards, part iii official website.
It has some modification in it for things i like, but its still pretty much his. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club. Westside for skinny bastards starting strength wikia fandom. As such, it only incorporates 1 lower body day a week, as the athlete in question will need extra lower body recovery for hisher sport specific practice on the field or court. Ended up working up from a 300lb bench to a 325 during college. Using the westside principles, i went from a 475 deadlift to a 540 in about 9 months, and a 365 squat to a 425 in the same time. I ripped most of this straight out of joe defrancos westside for skinny bastards. Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. Today some of my classmates got into an interesting discussion about training methods. There are five main workouts per weekmaximum effort bench day, maximum effort squatdeadlift day, maximum effort lat day, repetition bench day, and repetition lower body day. Westside for skinny bastards 3 for pro wrestl if this is your first visit, be sure to check out the faq by clicking the link above. I tried to keep it as simple as possible and aim it at beginners.
Apr 18, 2020 westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. Westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. At least 75% of the hundreds of emails i receive on. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet.
Sep 17 20 september 17, 20 november 14, 20 by admin. Westside for skinny bastards, part iii official website of. A later variation also by joe defranco exists as a 4 day per week program. By joe defranco this article originally appeared on. Westside barbell template working with the standard template by jim wendler for.
The original westside for skinny bastards was the most popular article ive ever written. Download westside strongman program free picturemaster. Sep 29, 2008 the final chapter by joe defranco when i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. When i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. Choosing from 5 popular beginner lifting programs routine. Applications for athletes eric cressey, ma candidate, cscs assistant editor, rugged magazine slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Westside for skinny bastards, part iii official website of joe.
Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Heres whyand howthis system of training evolved it all started in 2004 when we published the original westside for skinny bastards articleprogram. Ive developed a routine taken from both sources and have devised a plan to maximize strength, size, and fat loss. The standard template there is a great story from dave about how the standard template originated. This is a 4dayweek program that has you alternating upper and lower body exercises.
49 567 1164 650 948 1092 1317 546 1375 446 697 287 722 990 609 180 1083 1485 987 377 665 373 1225 1227 880 204 74 613 967 771 747