Gymscore · Program schedule
Westside for Skinny Bastards: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- pull-up bar
- cable machine
- resistance bands
- box for box jumps
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Standard Training Block · weeks 1–12
Standard Week
Max Effort Upper · Heavy Press / Back / Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Floor Press or Board Press | 5 | 3-5RM | 3 min |
| Dumbbell Row | 4 | 8-12 | 90s |
| Dumbbell Shoulder Press | 3 | 10-15 | 90s |
| Face Pull | 3 | 15-20 | 60s |
| Barbell Curl | 3 | 8-12 | 60s |
| Skull Crusher | 3 | 8-12 | 60s |
Dynamic Effort Lower · Explosive / Speed / Posterior Chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Box Jump | 5 | 3 | 60s |
| Barbell Back Squat | 3 | 6-8 | 2 min |
| Romanian Deadlift | 3 | 8-10 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Farmer's Walk | 3 | 30-40m | 90s |
| Standing Calf Raise | 3 | 12-15 | 60s |
Repetition Upper · Rep Pressing / Back / Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 3 | AMRAP | 2 min |
| Lat Pulldown | 4 | 10-15 | 90s |
| Incline Dumbbell Press | 3 | 10-15 | 90s |
| Dumbbell Lateral Raise | 4 | 12-15 | 60s |
| Incline Dumbbell Curl | 3 | 10-12 | 60s |
| Overhead Tricep Extension | 3 | 10-12 | 60s |
Max Effort Lower · Heavy Squat or Deadlift Variation
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Trap Bar Deadlift or Box Squat | 5 | 3-5RM | 3 min |
| Bulgarian Split Squat | 3 | 8-10 each leg | 90s |
| Barbell Good Morning | 3 | 8-10 | 90s |
| Lying Leg Curl | 3 | 10-12 | 60s |
| Hanging Leg Raise | 3 | 10-15 | 60s |
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.