Westside Barbell

QUESTION: What is Westside training?

ANSWER: The Westside Method (also known as the Conjugate Method) was developed by Louie Simmons. It’s a combination of training methodologies based on the Bulgarian system, the Russian
system, and Louie’s own training. The Westside Method allows
you to not only develop maximal strength but also maximal speed
and maximal muscle mass simultaneously. This development is
achieved by combining the Maximal Effort Method, Dynamic Effort
Method and Repetition Method. It’s difficult to give a sample workout
as it’s a complex system that rotates special exercises, as well
as varying the load and volume on a weekly basis, but the overall basic training template looks like this:

Westside Training Method

Monday
Max Effort Squat/DL
Max Effort Exercise
Low Back
Hamstrings/Glutes
Abs

Tuesday – Rest

Wednesday
Max Effort Bench Press
Upper Body Max Effort Exercise
Triceps
Shoulders
Lats/Upper Back

Thursday – Rest

Friday
Dynamic Squat/DL
Dynamic Squat
Dynamic Deadlift
Hamstrings/Glutes
Abs

Saturday – Rest

Sunday
Dynamic Bench Press
Dynamic Effort Exercise
Triceps
Shoulders
Lats/Upper Back

PHOTO CREDIT: Martin Pillmajer