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Westside for Skinny Bastards, Part III

Joe DeFranco of DeFranco’s Training is a leader in the no bullshit type strength and conditioning that has gained popularity over the past several years. Work hard, get results, end of story. Joe’s third and final installment of Westside for Skinny Bastards is awesome and you should check it out. The program is a super detailed, easy to follow plan all laid out for you, just follow along and get bigger and stronger.

From Joe DeFranco: WS4SB

After a year of answering questions about my original article and making modifications to it in the gym with my athletes, I decided to write Part 2. In that second installment, I discussed how to incorporate running workouts into the original training template. Another two years have passed now, and the avalanche of questions involving WS4SB continues to kill my inbox! This is what prompted me to sit down and provide more answers to the most common questions people have been asking. In this, my third and final chapter, I will clarify the following:

  • A new 4-day-a-week strength training template for the off-season
  • Explanation of warm-up sets
  • New ways to incorporate speed training and conditioning into the program
  • Sample in-season training templates
  • Bonus “Washed-up Meathead” template
  • The importance of including “indicator” exercises in your program

The Plan:


My original Skinny Bastard template consisted of three strength training days with an optional fourth day. Although a 3-day template is sufficient for building size and strength, I quickly realized that most people want to train more. WS4SB3 will now provide you with a 4-day strength training template. It’s been over three years since I wrote the original article, so it’s about time you skinny bastards graduated to a 4-day split that more closely resembles a “traditional” Westside split! First, I’ll reveal the new and improved template. After that, I’ll go over the specific details you’ll need to know.

MONDAYMax-Effort Upper Body
TUESDAYDynamic-Effort Lower Body
THURSDAYRepetition Upper Body
FRIDAYMax-Effort Lower Body

You can also split up the training like this…

MONDAYMax-Effort Lower Body
WEDNESDAYMax-Effort Upper Body
FRIDAYDynamic-Effort Lower Body
SUNDAYRepetition Upper Body

Now that the new template is in place, I’ll reveal the changes I’ve made since my original article…


Tosh.O Web Redemption – Weightlifting

Regardless of what you think of Daniel Tosh this segment was pretty damn funny.—weightlifting

5 Quick Hotel Workouts

My job keeps me on the road about 50% of the time.  It’s definitely a little frustrating when trying to reach strength and fitness goals, but I don’t let it derail me completely.  In fact, most of my PR’s seem to come the week after I get back from a work trip.  I find a few good PR’s will completely erase the frustration of trying to maintain on the road with limited time and resources.

Whether you travel a lot for work, on vacation (hopefully somewhere sunny near the beach with Mai Tai’s), or just happen to find yourself out of town for whatever reason, here are my top 5 favorite hotel workouts (were going to assume on some of these your hotel has the very basics in a fitness room).

  1. 100 Burpees For Time – Yep…100 BURPEES, as fast as you can.  It’s totally sucky, but takes less than 10 minutes, and you’ve just taxed your ENTIRE body, as well as your cardiovascular system.Burpees
  2. 10-1 Pull-Ups, 1-10 Push-Ups – Doesn’t sound like much, but try it.  You’ll be ready for the beach in 10-minutes.  Start with 10 pull-ups, right into 1 push-up, then 9 pull-ups, 2 push-ups, and so on until you’ve completed the ladder.  Make sure you wear a tank top when you do it so the rest of the turds in the gym can see how swoll you are.
  3. 5 Rounds For Time – 400m Run, 20 Push-Ups, 20-Sit-Ups, 20 Squats – Less than 20-minutes, and you’ve smoked your entire body again.  You’ve also just done 100 reps of each movement without even knowing it.  Sneaky.  I like to increase the treadmill speed every round to make sure I’m pushing myself, as it’s easy to be lazy when no one or nothing is there to hold you accountable.
  4. 100 Pistols For Time – Or one-legged squats for the layman.  Say goodbye to your glutes and midline.  Another 10-minute blaster that will maintain your squat strength.
  5. RUN! – I don’t really care how you run…just go run.  Run for 20-minutes on the treadmill, map a 5k out on your phone/computer and enjoy the air outside, do 10 rounds of 50m sprints resting on your walk back to the start, mix up a run with some calisthenics.  Get creative.  Get sweaty.  Get fit.
  6. Honorable MentionThere are plenty of CrossFit workouts that are great for traveling.  Here are a few of my favorites:
    • Cindy – As many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats.
    • Angie – 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time.
    • Annie – Reps of 50-40-30-20-10 double unders and sit-ups.  I always bring my jump rope with me when I travel.  Be ready to not be able to sit-up out of bed after this one.

Happy Fit Traveling!