Built Like A Badass

TH E 12-WEEK BLU E PRI NT TO A M USCU L AR, ATH LETI C PHYSI Q U E BUILT LIKE A BADASS PROGRAM CREATED BY: J O E D EFR AN CO, J EFF CARR, J O H N I M PALLO M EN I All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Joe DeFranco. This manual is being offered for education and information purposes. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. DeFranco’s Training Systems, LLC, can not be held responsible for any injury that may occur while participating in this program. Copyright 2009 DeFranco’s Training Systems, LLC badass [bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether it’s lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. He’s slow to anger, yet brutally efficient when fighting back. The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses, uninfluenced by fads or advertising campaigns. Badass style is understated but instantly recognizable. Like a chopped Harley or a good pair of sunglasses: simple, direct, and functional. Background What you are about to read just may be one of the most powerfully effective and unique training programs ever created. Here’s why—and how—this system of training evolved… It all started in 2004 when we published the original “Westside for Skinny Bastards” article/program. That program revealed how we manipulate many of the Westside Barbell powerlifting methods to accommodate the specific needs of our athletes. That single article changed the way that tens of thousands of athletes around the world trained! “WS4SB” literally took on a life of its own. With the popularity of the program came questions…and more questions…and more questions. People loved the program so much that they wanted more. As the feedback continued to pour in and our athletes continued to evolve, so did the WS4SB program. This prompted us to upgrade the program and write “Westside for Skinny Bastards Part II.” After writing WS4SB II, a new group of people started emailing and calling us on a daily basis. This group wanted us to show them “some love” so they too can achieve the lean, muscular, athletic look that most of our athletes possess. Ironically, the group that I’m referring to weren’t competitive athletes; they were what we refer to as “washed-up meatheads”. Now before you get offended, the term “washed-up meathead” is not a derogatory term at our gym. It’s just our fun-loving way of referring to former athletes, Weekend Warriors or Average Joe’s who still like to train hard and look athletic - even though their competitive playing days may be over. So when we published the third installment of the WS4SB program, we added a template for the washed-up meatheads. Washed-up meatheads all over the world felt alive again! They started looking and feeling like they did back in their “playing days”. Going to the gym had meaning again as they looked forward to the challenging workouts. Since there are a lot more “former athletes” in this world (compared to competitive athletes), feedback from washed-up meatheads started out-numbering all other groups. Although washed-up meatheads loved their template in the WS4SB III program, they wanted something they could call their own. After all, the WS4SB series was originally created for high school, college and professional athletes. Basically, the washed-up meatheads felt like guests at someone else’s party. So they sent their comments and their feedback…over and over and over! They literally forced us into submission and made us listen to them! During the course of the past year-and-a-half, we did listen to their f