Powerlifting Articles

“Westside Barbell Powerlifting

Routine & Training Program”

By Dave Tate

The Old School Westside Barbell Method:

This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program for  powerlifting workouts. 

Week 1

Day 1 (max effort squat day) 
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. 
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down. 
Reverse Hypers: 3 sets of 8 reps using the small strap 
Pull Down Abs: 5 sets of 10 to 15 reps 
Straight Leg Raises: 5 sets of 15 reps 

Day 2 (max effort bench day) 
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. 
Lying Barbell tricep extensions: 6 sets of 10 reps 
Push Downs: 3 sets of 10 
One Arm Press: 3 sets of 15 

Day 3 (dynamic effort squat day) 
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets) 
Reverse Hypers: 3 sets of 8 reps using the small strap 
One Leg Squats: 4 sets of 10 with each leg 
Dumbbell Rows: 4 sets of 6 reps 
Barbell Shrugs: 3 sets of 15 reps 

Day 4 (dynamic effort bench day) 
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets) 
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps 
Dumbbell Side Raises: 3 sets of 10 reps 
Bent Over Dumbbell Side Raises: 3 sets of 10 rep

Week 2 

Day 1 (max effort squat day) 
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down. 
Reverse Hypers : 3 sets of 8 reps using the small strap 
Pull Down Abs: 5 sets of 10 to 15 reps 
Straight Leg Raises: 3 sets of 20 reps 

Day 2 (max effort bench day) 
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Lying Barbell Tricep Extensions: 6 sets of 10 reps 
Push Downs: 3 sets of 10 
One Arm Press: 3 sets of 15 

Day 3 (dynamic effort squat day) 
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets) 
Reverse Hypers: 3 sets of 8 reps using the small strap 
One Leg Squats: 4 sets of 10 with each leg 
Dumbbell Rows: 4 sets of 6 reps 
Barbell Shrugs: 3 sets of 15 reps 

Day 4 (dynamic effort bench day) 
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)  
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps 
Dumbbell Side Raises: 3 sets of 10 reps 
Bent Over Dumbbell Side Raises: 3 sets of 10 reps 


Week 3 

Day 1 (max effort squat day) 
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Glute Ham Raises: 3 sets of 8 reps using the small strap 
Reverse Hypers : 3 sets of 8 reps using the small strap 
Pull Down Abs: 5 sets of 10 to 15 reps 
Straight Leg Raises: 3 sets of 20 reps 

Day 2 (max effort bench day) 
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Lying Barbell Tricep Extensions: 6 sets of 10 reps 
Push Downs: 3 sets of 10 
One Arm Press: 3 sets of 15 

Day 3 (dynamic effort squat day) 
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)  
Reverse Hypers: 3 sets of 8 reps using the small strap 
One Leg Squats: 4 sets of 10 with each leg 
Dumbbell Rows: 4 sets of 6 reps 
Barbell Shrugs: 3 sets of 15 reps 

Day 4 (dynamic effort bench day) 
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)  
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps 
Dumbbell Side Raises: 3 sets of 10 reps 
Bent Over Dumbbell Side Raises: 3 sets of 10 reps 


Week 4 of powerlifting workout

Day 1 (max effort squat day) 
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Glute Ham Raise: 5 sets of 5 reps 
Partial Deadlifts: 3 sets of 20 reps 
Reverse Hypers: 3 sets of 8 reps using the small strap 
Pull Down Abs: 5 sets of 10 to 15 reps 

Day 2 (max effort bench day) 
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
JM Press: work up to 2 sets of 3 reps 
Incline Dumbbell Press: 2 sets of 10 
Seated dumbbell Cleans: 4 sets of 8 
Straight Leg Raises: 5 sets of 15 

Day3 (dynamic effort squat day) 
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)  
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. 
Reverse Hypers: 5 sets of 8 reps 
Chest supported Rows: 4 sets of 8 reps 
Glute Ham Raise: 3 sets of 6 reps 
Pull Down Abs: 5 sets of 10 reps 

Day 4 (dynamic effort bench day) 
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)  
Close Grip Bench Press: work up to 2 sets of 3 
One Arm Dumbbell Extensions: 3 sets of 10 
Front Plate Raises: 3 sets of 10 reps 


Week 5 

Day 1 (max effort squat day) 
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Glute Ham Raise: 5 sets of 5 reps 
Partial Deadlifts: 3 sets of 20 reps 
Reverse Hypers: 3 sets of 8 reps using the small strap 
Pull Down Abs: 5 sets of 10 to 15 reps 

Day 2 (max effort bench day) 
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
JM Press: work up to 2 sets of 3 reps 
Incline Dumbbell Press: 2 sets of 10 
Seated Dumbbell Cleans: 4 sets of 8 
Straight Leg Raises: 5 sets of 15 

Day 3 (dynamic effort squat day) 
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)  
Reverse Hypers: 5 sets of 8 reps 
Chest supported Rows: 4 sets of 8 reps 
Glute Ham Raise: 3 sets of 6 reps 
Pull Down Abs: 5 sets of 10 reps 

Day 4 (dynamic effort bench day) 
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)  
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. 
Close Grip Bench Press: work up to 2 sets of 3 
One Arm Dumbbell Extensions: 3 sets of 10 
Front Plate Raises: 3 sets of 10 reps 



Week 6 of powerlifting workout


Day 1 (max effort squat day) 
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Glute Ham Raise: 5 sets of 5 reps 
Partial Deadlifts: 3 sets of 20 reps 
Reverse Hypers: 3 sets of 8 reps using the small strap 
Pull Down Abs: 5 sets of 10 to 15 reps 

Day 2 (max effort bench day) 
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
JM Press: work up to 2 sets of 3 reps 
Incline Dumbbell Press: 2 sets of 10 
Seated dumbbell Cleans: 4 sets of 8 
Straight Leg Raises: 5 sets of 15 

Day 3 (dynamic effort squat day) 
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)  
Reverse Hypers: 5 sets of 8 reps 
Chest supported Rows: 4 sets of 8 reps 
Glute Ham Raise: 3 sets of 6 reps 
Pull Down Abs: 5 sets of 10 reps 

Day 4 (dynamic effort bench day) 
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)  
Close Grip Bench Press: work up to 2 sets of 3 
One Arm Dumbbell Extensions: 3 sets of 10 
Front Plate Raises: 3 sets of 10 reps 


Week 7 

Day 1 (max effort squat day) 
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Glute Ham Raise: 5 sets of 5 reps 
Lunges: 4 sets of 10 reps (each leg) 
Reverse Hypers: 3 sets of 8 reps using the small strap 
Pull Down Abs: 5 sets of 10 to 15 reps 

Day 2 (max effort bench day) 
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) 
Seated dumbbell Shoulder Press: 5 sets 10 reps 
Incline Barbell Tricep Extensions: 5 sets 6 reps 
face Pulls: 5 sets 15 reps 

Day 3 (dynamic effort squat day) 
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)  
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. 
Reverse Hypers: 4 sets 8 reps 
Pull Downs: 3 sets 8 reps 
Glute Ham Raise: 4 sets 15 reps 

Day 4 (dynamic effort bench day) 
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)  
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. 
Dumbbell Tricep Extensions: 4 sets of 6 reps 
Reverse Grip Push Downs: 3 sets of 15 reps 
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) 
Pull Down Abs: 5 sets 10 reps 






Week 8 of powerlifting workout


Day 1 (max effort squat day) 
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 
Glute Ham Raise: 5 sets of 5 reps 
Lunges: 4 sets of 10 reps (each leg) 
Reverse Hypers: 3 sets of 8 reps using the small strap 
Pull Down Abs: 5 sets of 10 to 15 reps 


Day 2 (max effort bench day) 
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) 
Seated dumbbell Shoulder Press: 5 sets 10 reps 
Incline Barbell Tricep Extensions: 5 sets 6 reps 
face Pulls: 5 sets 15 reps 

Day 3 (dynamic effort squat day) 
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)  
Reverse Hypers: 4 sets 8 reps 
Pull Downs: 3 sets 8 reps 
Glute Ham Raise: 4 sets 15 reps 


Day 4 (dynamic effort bench day) 
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)  
Dumbbell Tricep Extensions: 4 sets of 6 reps 
Reverse Grip Push Downs: 3 sets of 15 reps 
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) 
Pull Down Abs: 5 sets 10 reps 



Week 9 

Day 1 (max day) near end of week 
Box Squat: work up to a 1 rep max 
Bench Press: work up to a 1 rep max 

* These maxes will be used as the 1RM for the next eight week cycle