Many believe that Westside programs are only effective for multi-ply
lifters. While this may or may not be true, the underlying methodology,
conjugate periodization, is applicable to all types of weight training. The
problem is that the majority of athletes are not knowledgeable enough
to create a program to suit their needs using conjugate periodization,
so they simply run a cookie-cutter Westside program which is probably
sub-optimal.
Only one
movement per block is done each day, not all four. For blocks that show
"Cycle" at the top, the movement changes each week, rotating between
the four. For blocks that show "Week," the movement is performed for
three weeks before moving on to the one below.
This is meant to be a summer/offseason program. This document is intended to be printed and used as a training log.
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