Westside Barbell Training Method for Beginners

Westside Training Method – Louie Simmons’ powerlifting method.

WestSide Barbell Training

Incorporates 4 workouts per week.

  • Day 1 – Max-lifting – Deadlift/Squat
  • Day 2 – Rest
  • Day 3 – Max-lifting – Bench Press
  • Day 4- Rest
  • Day 5 – Dynamic lifting for lower body
  • Day 6 – Rest
  • Day 7 – Dynamic lifting for upper body

Max-Lifting Days


Max-lifting days involve doing a large number of sets – around 10 – with low reps of 1-3 range.  Just one exercise is normally done on these days.  Do NOT train to failure on this sets.  Leave around 3-5 minutes of rest in between sets.
The idea is to break your PB on these days, starting with a relatively light weight and working up to 100% of your 1-rep-max for the last couple of sets.

Dynamic Lifting Days

Dynamic Lifting Days involves utilising chains and/or bands to ascending resistance.
You would normally lift 40-60% of what your ‘normal’ 1-rep-max is.
So, calculate your 40-60% 1 rep max, load the bar, then add the chains or bands.

On all days, a small number of ‘accessory exercises’ will be performed with a rep range of 8-12.

To prevent burn out, every fourth week replace Max-lifting days with lighter weights, and higher reps.

Exercises are changed every month for intermediate lifters, and weekly for elite lifters. For example, stance width, grip width, depths and range of motion of lifts, may all be varied.

Example Westside Training Routine

Day 1
Front squats – 6 sets – 2-3 Reps
Front Squats – 4 sets – 1-2 reps (90% 1 rep max, up to 100% on last set)
Reverse Hyperextensions – 2 sets – 8-12 reps
Bulgarian Split Squats – 2 sets – 10 – 12 reps on each leg

Day 3
Barbell Bench Press – 6 sets – 2-3 reps
Barbell Bench Press – 4sets – 1-2 reps
Dumbbell Bench Press with ‘elbows in & knuckles out to the side’ – 2 sets – 8 – 12 reps
Explosive Press ups – 1 set – Max reps

Day 5
Squat with Bands – 7 sets – 3 reps
Squat with Bands – 3 sets – 2 reps
Deadlift with bands – 5 sets – 1-3 reps
Sumo Deadlifts – 2 sets – 8-10 reps
Calf Raises – 2 sets – 10-15 reps

Day 7
Bench Press with chains – 7 sets – 2-3 reps
Bench Press with chains – 3 sets – 1-2 reps
Cable tricep extensions (overhead) – 3 sets – 8-12 reps
Cable flys – 2 sets – 8-12 reps

Train at your own risk

WestSide Barbell Program

From PowerliftingtoWin.com

Westside Barbell Periodization

Westside Barbell Training for MMA

I would NOT recommend this training prorgamme if you are training in MMA as well.

Most people I know who have trained using this method are juiced up to their eyeballs.

Overtraining would definitely be an issue if you are training naturally for MMA as well as adhering to the above program.

A mixture of dynamic lifting and normal lifting during 2 or perhaps 3 sessions per week.

For Example:

Day 1

Front Squats 4 sets of 6 reps

Bench Press 4 sets of 6-8 Reps

Military Press 2 sets of 10 Reps

Day 2

Band Resisted Dead Lifts – 4 sets of 6 reps

Band Resisted Bench Press – 4 sets of 6-8 Reps

Barbell Row – 4 sets of 8-10 reps

Day 3

Reverse Hyper extensions 3 sets of 8 reps

Plyometric Lunges 2 sets of 6 reps (on each leg)

Resisted Band Thrusters/Squat & Press – 3 sets of 12 reps