Westside for Skinny Bastards III — adopted off-season template

Heavy upper-body lifting, jumps and high-rep work build strength and athletic ability, with schedules for sport seasons.

By Joe DeFranco

See every workoutJoin the waitlist
Not sure it’s for you? See programs like it, ranked for you →

Week by week

Every workout, as Catalyst would give it to you.

Workout S1

Monday
  • Barbell bench press
    1 × 3–5
  • Dumbbell flat bench press
    2 × max
  • Chest-supported dumbbell row
    3 × 8–12
  • Dumbbell rear delt fly
    3 × 8–12
  • Barbell shrug
    3 × 8–15
  • Barbell biceps curl
    3 × 8–15

Workout S2

Tuesday
  • Box jump
    5 × 1–3
  • Dumbbell Bulgarian split squat
    2 × 8–10
  • Bodyweight back extension
    3 × 8–12
  • Dumbbell side bend
    4 × 10–15

Workout S3

Thursday
  • Dumbbell flat bench press
    3 × max
  • Lat pulldown
    3 × 8–12
  • Cable face pull
    3 × 8–12
  • Dumbbell lateral raise
    4 × 8–12
  • Barbell shrug
    3 × 8–10
  • EZ bar skullcrusher
    3 × 8–12
  • Wrist Roller
    2 × 1–3

Workout S4

Friday
  • Barbell box squat
    1 × 3–5
  • Dumbbell Bulgarian split squat
    3 × 6–12
  • Bodyweight back extension
    3 × 8–12

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals12
  • Latissimus dorsi9
  • Scapular retractors6 + 6
  • Hamstrings6 + 5
  • Quadriceps6
  • Upper trapezius6
  • Deltoids4
  • Biceps3 + 9
  • Posterior deltoids3 + 6
  • Triceps3 + 1
  • Brachialis3
  • Pectorals1
  • Forearms12
  • Spinal erectors7
  • Adductors6
  • Levator scapulae6
  • Calf muscles5
  • Anterior deltoids4
  • Rotator cuff4
  • Trapezius4
  • Brachioradialis3
  • Serratus anterior1

The schedule

4 workouts a week, on Mon, Tue, Thu, Fri.

WeekMonTueThuFri
1S1S2S3S4

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Choose one of the five schedules before starting. Plan warm-up work, indicator exercises, lift rotation, conditioning and adjustments for game fatigue yourself. Use the lower end of each set-count range and choose percentages within their ranges and advanced-single counts before lifting. Supplemental work has two max-rep sets at one weight you choose, with three to four minutes of rest. Alternate pulling and rear-delt exercises within each round. Divide total one-sided sets between sides without doubling them. You may omit grip work before deadlifting the next day. The Washed-Up program allows two or three conditioning days you plan yourself and an optional fourth workout for appearance-focused work. Keep each movement’s equipment and setup unless you choose a replacement, settling how its weight is counted before lifting.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Abdominal crunch machine
  • Adjustable bench
  • Back extension bench
  • Barbell
  • Board press block
  • Stable exercise box
  • Cable stack
  • Dumbbells
  • EZ curl bar
  • Flat bench
  • Glute-ham developer
  • Lat pulldown machine
  • Lever row machine
  • Preacher curl machine
  • Pull-up bar
  • Resistance bands
  • Reverse hyperextension bench
  • Safety squat bar
  • Squat rack
  • Stability ball
  • Stable exercise step
  • Strongman tire
  • Suspension trainer
  • Weight sled

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Westside for Skinny Bastards III — adopted off-season template in Catalyst

Every workout ready. Every target clear.

Join the waitlist and we’ll email you the day Catalyst launches.