WSB for Beginners

Date week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 week 10
MONDAY
Squat  54321 8x2 @60% 8x2 @65% 8x2 @70% 54321 6x2 @65% 5x2 @70% 4x2 @75% 3x2 @80% 54321
                     
3 second pause squat 2x5 @ 50% 2x5 @ 55% 2x5 @ 60% 2x5 @ 65% 2x5 @ 70% 2x5 @ 55% 2x5 @ 60% 2x5 @ 65% 2x5 @ 70% 2x5 @ 75%
                   
Single Leg Leg Press 2x8 2x8 2x8 2x8 2x8 2x8 2x8 2x8 2x8 2x8
                     
Abs/Upperback 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece
WEDNESDAY
Bench 8x3 @ 60% 8x3 @65% 8x3 @70% 54321 6x3 @65% 6x3 @70% 6x3 @75% 54321 3x3 @80% 3x3 @85%
                     
2BD Press 2x8 @55% 2x8 @60% 54321 2x6 @65% 2x5 @70% 2x5 @75% 54321 2x3 @80% 54321 2x2 @85%
                     
Abs/Tris/ 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece 4 sets a piece
FRIDAY
Dead Lift 12x2 @60% 11x2 @65% 54321 10x2 @70% 9x2 @65% 9x1 @70% 54321 6x1 @75% 5x1 @80% 5x1 @85%
                     
Power Shrugs 2x8@50%DL 2x8 @55% 2x8 @60% 2x8 @65% 2x8 @70% 2x8 @ 55% 2x8 @ 60% 2x8 @ 65% 2x8 @ 70% 2x8 @ 75%
                     
Stiff Leg DL 3x10 3x10 3x10 3x10 3x10 3x10 3x10 3x10 3x10 3x10
                     
Abs 3x15 3x15 3x15 3x15 3x15 3x15 3x15 3x15 3x15 3x15

54321 Work outs are mini MEs reps 54&3 are Warm-ups 2&1 Should be used as PRs
% Work outs are speed days everything should be fast and explosive with 45 to 90 sec rest between sets
Auxileries at the end of the work out:  you pick the exercises you like and rotate different movements each week
If you have chains, bands, and boxes use them where you like them best My preference bands on MEs, Chains on Speed, and Boxes on Speed Work Outs
If you only have part of the apparatuses use what you got and if you don't have any of them the work out still works
 

Last Updated on 2/17/03
By Roger

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