Gymscore · Program guide
Westside for Skinny Bastards: A Guide to the Gymscore Template
This Gymscore adaptation uses different session types to organize heavier lifting, explosive work and repeated higher-rep efforts. The variety makes the exercise log important: a record belongs to a particular variation and session role.
Who this template suits
A lifter who wants a four-day schedule with varied upper- and lower-body emphases and can keep exercise variants organized.
When to choose another option
You need a fixed percentage for every set or a verified in-season plan built around your sport’s practices and games.
Template length
12 weeks
The saved 12-week template has four sessions: max-effort upper, dynamic lower, repetition upper and max-effort lower. It is one adaptation of a program family with multiple versions.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved 12-week template has four sessions: max-effort upper, dynamic lower, repetition upper and max-effort lower. It is one adaptation of a program family with multiple versions.
| Program | Exercise |
|---|---|
| Max Effort Upper | Floor Press or Board Press, Dumbbell Row, Dumbbell Shoulder Press, Face Pull, Barbell Curl, Skull Crusher |
| Dynamic Effort Lower | Box Jump, Barbell Back Squat, Romanian Deadlift, Barbell Hip Thrust, Farmer's Walk, Standing Calf Raise |
| Repetition Upper | Dumbbell Bench Press, Lat Pulldown, Incline Dumbbell Press, Dumbbell Lateral Raise, Incline Dumbbell Curl, Overhead Tricep Extension |
| Max Effort Lower | Trap Bar Deadlift or Box Squat, Bulgarian Split Squat, Barbell Good Morning, Lying Leg Curl, Hanging Leg Raise |
How to track and progress
The saved main-lift rules review heavier rep performances and allow exercise rotation. Keep a separate history for each variation so a change of movement does not produce a misleading personal record.
Repetition-day work tracks total reps at a selected load, while assistance uses rep ranges. Compare like-for-like tasks instead of judging all three kinds of progression by the heaviest weight lifted that week.
Common mistakes
Changing a variation before it can be compared
Exercise rotation needs a recorded reason and a separate history for the new movement.
Ignoring other training when choosing four days
The saved plan does not know your practices, games or conditioning schedule.
Treating dynamic work as another max-effort session
The session names describe different tasks. Retain those differences when reviewing performance.
Questions answered
Which weekly structure is stored?
A four-day sequence with max-effort upper, dynamic lower, repetition upper and max-effort lower sessions.
Is this automatically suitable during a sports season?
No. The saved template is not a personalized schedule around games and practices. Those demands need to be considered separately.
How should I record exercise rotations?
Create a separate history for the new variation and note why it changed. Compare its later sessions with that variation’s own earlier results.