WS4SB 3
Joe DeFranco's strength template designed for sport athletes. Max-effort and repetition upper-body days build pressing power; two lower sessions pair explosive plyometrics with heavy compound lifting and unilateral strength work. The max-effort lifts rotate over a 3-week cycle (Westside-style) to keep driving strength without accommodation.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
WS4SB 3 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 14 sessions
Max Effort Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 1×3 1×1–5+ AMRAP | 3:00 |
| JM Press (Barbell) | 3×10–12 | 2:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Dumbbell) | 3×10–12 | 1:15 |
| Plank | 3×1 | 1:00 |
Lower — Explosive + Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Box Jump | 4×4 | 2:00 |
| Squat (Barbell) | 3×5 1×5–8+ AMRAP | 3:00 |
| Bulgarian Split Squat | 3×8–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×8–10 | 2:00 |
| Nordic Hamstrings Curls | 3×8–10 | 1:30 |
| Hanging Leg Raise | 3×10–15 | 1:15 |
Repetition Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Chest Dip | 4×10++ AMRAP | 2:30 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Bicep Curl (Dumbbell) | 3×10–12 | 1:15 |
| Triceps Extension (Dumbbell) | 3×12–15 | 1:15 |
Lower — Speed + Posterior
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Box Jump | 3×4 | 1:30 |
| Deadlift (Barbell) | 2×3 1×3–6+ AMRAP | 3:00 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Step Up | 3×10–12 | 1:30 |
| Glute Ham Raise | 3×8–10 | 1:30 |
| Hanging Leg Raise | 3×10–15 | 1:15 |
Week 24 sessions
Max Effort Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press - Close Grip (Barbell) | 1×5 1×3 1×1–5+ AMRAP | 3:00 |
| JM Press (Barbell) | 3×10–12 | 2:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Dumbbell) | 3×10–12 | 1:15 |
| Plank | 3×1 | 1:00 |
Lower — Explosive + Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Box Jump | 4×4 | 2:00 |
| Front Squat | 3×5 1×5–8+ AMRAP | 3:00 |
| Bulgarian Split Squat | 3×8–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×8–10 | 2:00 |
| Nordic Hamstrings Curls | 3×8–10 | 1:30 |
| Hanging Leg Raise | 3×10–15 | 1:15 |
Repetition Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Chest Dip | 4×10++ AMRAP | 2:30 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Bicep Curl (Dumbbell) | 3×10–12 | 1:15 |
| Triceps Extension (Dumbbell) | 3×12–15 | 1:15 |
Lower — Speed + Posterior
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Box Jump | 3×4 | 1:30 |
| Deadlift (Barbell) | 2×3 1×3–6+ AMRAP | 3:00 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Step Up | 3×10–12 | 1:30 |
| Glute Ham Raise | 3×8–10 | 1:30 |
| Hanging Leg Raise | 3×10–15 | 1:15 |
Week 34 sessions
Max Effort Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 1×5 1×3 1×1–5+ AMRAP | 3:00 |
| JM Press (Barbell) | 3×10–12 | 2:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Dumbbell) | 3×10–12 | 1:15 |
| Plank | 3×1 | 1:00 |
Lower — Explosive + Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Box Jump | 4×4 | 2:00 |
| Squat (Barbell) | 3×5 1×5–8+ AMRAP | 3:00 |
| Bulgarian Split Squat | 3×8–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×8–10 | 2:00 |
| Nordic Hamstrings Curls | 3×8–10 | 1:30 |
| Hanging Leg Raise | 3×10–15 | 1:15 |
Repetition Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Chest Dip | 4×10++ AMRAP | 2:30 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Bicep Curl (Dumbbell) | 3×10–12 | 1:15 |
| Triceps Extension (Dumbbell) | 3×12–15 | 1:15 |
Lower — Speed + Posterior
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Box Jump | 3×4 | 1:30 |
| Deadlift (Barbell) | 2×3 1×3–6+ AMRAP | 3:00 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Step Up | 3×10–12 | 1:30 |
| Glute Ham Raise | 3×8–10 | 1:30 |
| Hanging Leg Raise | 3×10–15 | 1:15 |
Source: Joe DeFranco — DeFranco's Gym / EliteFTS (2006)
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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