Free personalized workout plan

4 Day Westside Barbell Strength Routine

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

58 minutes

Genders

Male

Goals

Gain Strength (Male)
Description

This 4 day routine utilizes heavy barbell exercises to maximize strength. Of the four days, two of the days will use short sets to minimize strain, and the other longer sets to maximize your strength

Show More

Equipment

Barbell, Box, Cable, Dips Bar, Dumbbell

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

58 minutes

Genders

Male

Days per week

4 days

Goals

Gain Strength (Male)
Description

This 4 day routine utilizes heavy barbell exercises to maximize strength. Of the four days, two of the days will use short sets to minimize strain, and the other longer sets to maximize your strength

Show More

Equipment

Barbell, Box, Cable, Dips Bar, Dumbbell

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Wednesday - Long Set Day (Bench Press)

Scroll to top

Friday - Short Set Day (Squat)

Scroll to top

ExerciseSetsRepsRestNotes
1. Box Squat8 sets2 reps60s
40% of 1RM
2. Bent Over Barbell Row4 sets8 - 10 reps60s
3. Seated Cable Row
Seated Cable Row
4 sets8 - 10 reps60s
4. Standing Hammer Curl4 sets6 reps60s
5. Kneeling Cable Crunch
Kneeling Cable Crunch
4 sets6 reps60s

Sunday - Short Set Day (Bench Press)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets3 reps60s
2. Chest Dips
Chest Dips
3 sets10 reps60s
Heavy as possible
3. Upright Barbell Row
Upright Barbell Row
3 sets10 - 12 reps60s
Light, controlled, SLOW with a cambered bar.
4A. Cable Standing Shoulder External Rotation
Cable Standing Shoulder External Rotation
3 sets15 reps60s
4B. Cable Standing Shoulder Internal Rotation
Cable Standing Shoulder Internal Rotation
3 sets15 reps60s

Date Created: 4/22/18, 10:20 PM


Last Updated: 9/12/20, 9:36 PM

Similar Workouts

More Workouts by mywrkouts.com

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 58 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.