Spytech Hybrid WSB
Version 1.5
Last Updated: 06.14.2006

Table of Contents
1. Introduction
2. The Template
3. Credits and Revision History

Introduction

This is a routine based off of the Westside Barbell Training training methods. I have altered some of the WSB training principles to suit my own personal lifting style and goals, so it may not suit you entirely. It is based around hitting a big movement every session. Monday being dynamic pressing work, Tuesday being deadlift for low or high reps, Thursday being for max effort pressing singles, and Friday being for high or low rep squats. One of the main principles behind WSB is 'increase your deadlift/squat by not doing it' because it relies heavily on assistance work to increase these lifts and combining dead/squat movements. Being a bodybuilder, and actually loving to squat and deadlift, I altered this principle to suit me more (by actually squatting and deadlifting for varying reps every week). I am hesitant to leave 'WSB' in the name of this training routine because of my alterations, but it is still heavily based on the typical WSB template.

This template will be constantly evolving as I do this routine as I add/change things that I see fit for my personal goals.

The Template

The template is pretty simple. Monday is your dynamic pressing day, Tuesday you do high or low rep deads (aiming for PRs in either rep range), Thursday you aim for a max effort single pressing movement, and Fridays you do low or high rep squats (if you did high rep deads on Tuesday, you do low rep squats today, and vice versa). Each day has its own assistance work - focused primarily around tricep, back, and hamstring strength. I added some chest work because I felt like it. You may feel overtrained pretty quickly on this routine, so every 3 weeks I reduce volume by 1-2 sets each movement to rest a little.

Monday - Dynamic Effort - Pressing Movement

Pressing Movement 8-10 sets @ 3 reps or 3 sets @ 10reps, 50% 1 rep max, 15-60sec rest between sets, explosive but controlled reps, increase by 5% every week, reset when 60% is reached. Use same exercise as Thursday.
    Barbell Bench Variants (incline, decline, flat, smith, etc)
    Floor Presses

Shoulder Movement - 1 exercise, 3 sets @ 3-5 reps, rest as needed
    Seated DB
    BB Presses (seated or standing)
    Smith Presses

Tricep Movement - 2 exercises, 3 sets @ 10-15 reps, 60s rests
    Overhead DB
    BTB Pushdowns
    Pushdowns
    One Arm Pushdowns
    Rev Pushdowns
    Lying DB Extensions

Chest Movement - 2 exercises, 3 sets @ 8-12reps, 60s rests
    DB Presses
    Alternating DB Presses
    DB Flyes
    Cable Flyes
    Upwards Crossovers

Upper Back Movement - 1 exercise, 3 sets @ 10-12 reps, 60s rests
    Lat Pulldown Variants (close grip, wide grip, etc)
    Row Variants (bb, yates, cable, dumbells, etc)
    Chins/Pullups

Abs

Tuesday - Max Effort Deadlifts

Deadlifts

Odd weeks Sumo Deadlifts on 100lb plates - 3-6 singles starting at 80% and incrementing by 1-5% every odd week until 3-6 singles cannot be performed at target % Speed Deadlifts @ 50-60% - 5-10 singles, 10-30s rests Ultra-wide Speed Deadlifts 50-80% - 5-10 singles, 10-30s rests    Even weeks 3-6 singles starting at 90% and incrementing by 1% every even week until 3-6 singles cannot be performed at target % Speed Deadlifts on 100lb plates @ 50-60% - 5-10 singles, 10-30s rests Ultra-wide Speed Deadlifts on 100lb plates @ 50-80% - 5-10 singles, 10-30s rests

Lower Back Movement - 1 exercise, 3 sets 3-7 reps, switch every 3 weeks, rest as needed
    Any GM variation
    Hypers

Hamstring Movement - 1 exercise, 2-3 sets @ 5-7 reps, rest as needed
    Leg Curls
    High stance Leg Press
    One-Leg DB Squats
    Sumo SLDL

Upper Back Movement - 1 exercise, 3 sets @ 3-7 reps, rest as needed
    Lat Pulldown Variants (close grip, wide grip, etc)
    Row Variants (bb, yates, cable, dumbells, etc)
    Chins/Pullups

Biceps Movement - 1 exercise, 3 sets @ 3-7 reps, rest as needed
    DB Curl Variants
    EZ Curl Variants
    BB Curl Variants

Abs

Thursday - Max Effort Day - Pressing Movement

Decline Bench Press

3-5 singles starting at 90% and incrementing by 1% every week until target % cannot be performed for at least 3 singles

Tricep Movement - 1 exercise, 3 sets @ 3-7 reps, rest as needed
    Overhead DB
    BTB Pushdowns
    CG Bench
    Pushdowns
    One Arm Pushdowns
    Rev Pushdowns
    Lying DB Extensions

Chest Movement - 2 exercises, 3 sets @ 10-12 reps, 60s rests
    DB Presses
    Alternating DB Presses
    DB Flyes
    Cable Flyes
    Upwards Crossovers

Shoulder Movement - 1 exercise, 3 sets @ 10-15 reps, 30s rests
    Side Laterals
    Rear Laterals
    Cable Laterals

Back Movement - 1 exercise, 3 sets @ 10-12 reps, 60s rests
    Lat Pulldown Variants (close grip, wide grip, etc)
    Row Variants (bb, yates, cable, dumbells, etc)
    Chins/Pullups

Abs

Friday - Max Effort Squats

Squats

Odd weeks Wide-stance High-box Squats - 3-6 singles starting at 90% and incrementing by 1% every odd week until 3-6 singles cannot be performed at target % Wide stance squats to parallel box, shins past perpendicular in relation to the ground - 3 sets of 3, 60s rests Wide stance squats to 12" box, shins past perpendicular in relation to the ground - 6 sets of 3, 60s rests    Even weeks Wide-stance Parallel Squats - 3-6 singles starting at 90% and incrementing by 1% every even week until 3-6 singles cannot be performed at target % ATG Squats with pauses at bottom of each rep - 2-3 sets of 3, rest as needed Wide stance squats to parallel box, shins past perpendicular in relation to the ground - 3 sets of 3, 60s rests Wide stance squats to 12" box, shins past perpendicular in relation to the ground - 3 sets of 3, 60s rests

Lower Back Movement - 1 exercise, 3 sets 10-12 reps, same as Tuesday's lower back movement, 60s rests (optional)
    Any GM variation
    Hypers

Hamstring Movement - 1 exercise, 2-3 sets @ 10-12 reps, 60s rests
    Leg Curls
    High stance Leg Press
    One-Leg DB Squats
    Incline GHR

Shrugs 3 sets @ 4,6,8-10 reps, rest as needed

Biceps Movement - 1 exercise, 3 sets @ 10-15 reps, 60s rests
    DB Curl Variants
    EZ Curl Variants
    BB Curl Variants

Abs

Credits

The basis of this routine is built upon principles taken from WSB directly - westside-barbell.com. Tons of articles there, lots of good reads.

REVISION HISTORY
03.25.06 - 1.0 released
04.08.06 - 1.1 released - changes: added lower back movement back to friday sessions, added shoulder movement to monday sessions.
04.27.06 - 1.2 released - changes: deadlift training altered
05.14.06 - 1.3 released - changes: added some more chest and shoulder accessory work
05.21.06 - 1.4 released - changes: updated deadlift and squat training methods
06.14.06 - 1.5 released - changes: updated deadlift, decline, and squat training methods