We begin this last part of the study on the Westside Conjugated Method with warning: the method is to be considered suitable for experienced athletes, who already know how to move in a gym old school, that I am comfortable with powerlifting raises - detachment, squat and bench - and who possibly know the variations to these as well as theapplication of elastic bands in weight training - of which Simmons is a pioneer.
Index
Weekly and long-term planning
The days of the program are divided as follows:
Monday: lower body, maximal
Wednesday: upper body, maximal
Friday: lower body, dynamic
Saturday: upper body, dynamic
One cycle lasts three weeks. At the end of a cycle no unloading is foreseen, as the rotation of the exercises will delay theovertraining.
Sample card lower body dynamic
In the days lower body squats and deadlift training. Each cycle trains a variant of the main lift.
| settimana | raised | weight | Resistance (bands) | Sep / rep | Pause |
| 1 | Box squat | 50% 1repMax | Present in several = 25% | 12 × 2 | 30-45 " |
| 2 | Box squat | Present in several = 55% | Present in several = 25% | 12 × 2 | 30-45 " |
| 3 | Box squat | Present in several = 60% | Present in several = 25% | 10 × 2 | 30-45 " |
| 1 | Deadlift | 40% 1repMax | Present in several = 30% | 8 × 1 | 30 " |
| 2 | Deadlift | 40% 1repMax | Present in several = 30% | 8 × 1 | 30 " |
| 3 | Deadlift | 40% 1repMax | Present in several = 30% | 6 × 1 | 30 " |
After each exercise, choose two additional exercises (3 × 10/12), one exercise of which you complete 100 repetitions (high frequency), and at the end of the workout do abdominals and conditioning (sled dragging)
Examples of additional exercises: GHR, reverse hyper, leg curl, detachments with straight legs, Romanian deadlifts, back raise, bulgarian split squat, good morning, kettlebell swings
Sample card lower body maximal
| up | Variant | Sep / rep | Pause |
| Flat bench | With chains or with bands, or floor press | Pyramidal up to ceiling | 2-5 ' |
| Slow forward | Military or push press with bands or chains, or without | " | 2-5 ' |
After each exercise, choose two additional exercises (3 × 10/12), one exercise of which you complete 100 repetitions (high frequency), and at the end of the workout do abdominals and conditioning (sled dragging)
Sample card upper body dynamic
| settimana | raised | weight | Resistance (bands) | Sep / rep | Pause |
| 1 | Bench | 50% of floor press ceiling | Present in several = 30% | 9 × 3 | 30-45 " |
| 2 | Bench | " | Present in several = 30% | 9 × 3 | 30-45 " |
| 3 | Bench | " | Present in several = 30% | 9 × 3 | 30-45 " |
| 1 | Deadlift | 40% 1repMax | Present in several = 30% | 8 × 1 | 30 " |
| 2 | Deadlift | 40% 1repMax | Present in several = 30% | 8 × 1 | 30 " |
| 3 | Deadlift | 40% 1repMax | Present in several = 30% | 6 × 1 | 30 " |
You can occasionally replace the bench with the slow forward. After each exercise, choose three / five additional exercises (3 × 10/12) and at the end of the workout do abdominals
Examples of additional exercises: bench with dumbbells (flat and inclined), deltoids, push-up, pull-ups, row (any variation)
Sample card upper body maximal
| settimana | raised | weight | Sep / rep | Pause |
| 1 | Flat bench | Box squat or front squat or OH squat | Pyramidal up to ceiling | 2-5 ' |
| 2 | Deadlift | Deadlift, Rack pull, sumo, deadlift with pinch (made with three fingers) snatch… | " | 2-5 ' |
After each exercise, choose two additional exercises with focus on the triceps (3 × 10/12), one exercise of which to complete 100 repetitions always for the triceps (high frequency), an exercise for the rear delts with dumbbells, and at the end of the workout do abdominals.
THU e , promising you can read the previous two parts of the article.