West Side Barbell Powerlifting Workout…
Westside Barbell is one of the most famous powerlifting gyms in the world. The man behind it is Louie Simmons (he’s like the God Father of powerlifting). He has coached more elite level powerlifters and world record holders than anyone. In addition to that Louie himself has squatted 920 pounds, benched 600 pounds, and deadlifted 722 pounds.
Now you are probably wondering why “Total Fitness Bodybuilding” is recommending a powerlifting workout?
Well, bodybuilding training and powerlifting training can complement each other if cycled properly. In fact, a lot of the worlds best bodybuilders started off as powerlifters. Former Mr. Olympia – Ronnie Coleman was a competitive powerlifter before he ever competed in bodybuilding, and he had arguably the most muscular physique ever to step on a bodybuilding stage.
The whole purpose of the “Workout Of The Month” program is to provide you with unique muscle stimulation to help you make continuous strength and muscle gains over the long term.
So in this month’s program you are getting a basic West Side Barbell Workout Template that uses Dynamic Effort and Maximum Effort workouts. This style of training has produced some of the strongest powerlifters in the world.
One of the main differences between bodybuilding and powerlifting is the workout structure.
In bodybuilding the workouts are organized by muscle groups:
(i.e. chest workout, back workout, arm workout, leg workout, etc.)
In powerlifting the workouts are organized by lifts:
(i.e. bench press workout, squat workout, deadlift workout)
The West Side Barbell Program uses
Squat & Deadlift plus assistance exercises as one workout.
and
Bench Press plus assistance exercises as another workout.
These workouts are then alternated in Maximum Effort training days and Dynamic Effort training days.
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Please Note: This workout is an advanced program. You should have at least 1 year of consistent weight training experience before performing this workout and you need to be comfortable doing the 3 main powerlifts (i.e. squat, bench press, and deadlift). |
Squats and deadlifts work the same major muscle groups (legs, hips, back and core) so they are paired together in the same workout. The bench press works mostly upper body (chest, shoulders, and arms). You will still be training all your major muscle groups, but just in a different way than you are probably used to with a typical bodybuilding workout.
Here is the basic workout template (workout every second day)
Day 1: Max Effort Squat and Deadlift
– Max Effort Squat / Deadlift Assistance Exercise
– Hamstrings Exercise
– Low Back Exercise
– Abs Exercise
Day 2: Max Effort Bench Press
– Max Effort Bench Press Assistance Exercise
– Triceps Exercise
– Shoulders Exercise
– Lats/Upper Back Exercise
Day 3: Dynamic Effort Squat and Deadlift
– Dynamic Squat
– Hamstrings Exercise
– Low Back Exercise
– Abs Exercise
Day 4: Dynamic Effort Bench Workout
– Dynamic Bench Press
– Triceps Exercise
– Shoulders Exercise
– Lats/Upper Back Exercise
Click The Link Below To Download The Full Westside Barbell Powerlifting Workout Schedule:
–>> Westside Barbell Powerlifting Workout Program – PDF
–>> Printable Workout Gym Schedule – PDF
If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂