Westside For Skinny Bastards V3

Program Description

This program is designed to build strength, size, and athleticism, tailored for individuals who want to balance performance and aesthetics. Incorporating a four-day split with two Max Effort days (Upper and Lower), one Repetition day for hypertrophy, and one Dynamic Effort day to enhance explosive power. Ideal for athletes, hard gainers, or anyone looking to break plateaus, the program emphasizes progressive overload, accessory work, and sport-specific conditioning to ensure consistent progress and versatility. I highly recommend reading the full article online before starting to get a good understanding of the program. Reccomended Structure: Monday: ME Upper Body Tuesday: Dynamic Lower Body Thursday: Repetition Upper Body Friday: ME Lower Body Warm-Ups: Joe has his own “Limber 11” and “Simple 6” mobility routines, which are excellent for warm ups & off day mobility. You can find these tutorials on YouTube. Modifications: I did not change the ME lifts throughout the 12 weeks - this is up to you. Once you cannot progress anymore on your 3-5 rep max set, switch exercises. Joe recommends every 3rd week. Try to switch your assistance work atleast once during the 12 week cycle too. I have kept the program the exact same, with only addition of AMRAP tricep finishers on both upper days - as I know the bro’s would like more tricep work. Feel free to adjust this to your needs though, but don’t overdo it. Conditioning: Check out the original post by Joe regarding conditioning. If you plan on doing high intensity training (sprints, speed training, long endurance runs) feel free to remove the dynamic effort lower day. If running the full 4 days, program conditioning appropriately. Whether you would like to do this after your workout, on an off day etc is up to you. Joe recommends sled & prowler work, but feel free to do anything that will help with general fitness and conditioning, just make sure you get it done! For those who aren’t worried about conditioning or a 2nd leg day, Joe recommends removing the Dynamic Leg day, and replacing it with a “Vanity Day” to target biceps, triceps, shoulders etc. This is entirely your choice.

Program Overview