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4 Day Westside Barbell Strength Routine

By Eric Knight

Experience
Intermediate (2-3 years)
Time
58 minutes/day | 4 days/week
Good for
Gain Strength
Equipment
Barbell, Box, Cable, Dips Bar, Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 and go all out. Barbell movements are extremely compound and are perfect for recruiting as much muscle mass as possible, so this workout is perfect for intermediates trying to gain pure strength.

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Monday - Long Set Day (Squat and Deadlift)

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Box Squat demonstrationPlay Box Squat demonstration
1. Box Squat
5 sets, 3 - 5 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
5 sets, 4 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3. Bent Over Barbell Row
4 sets, 8 - 10 reps, (rest 60s)
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4. Bent Over Two-Dumbbell Row
4 sets, 8 - 10 reps, (rest 60s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
5. Standing Hammer Curl
4 sets, 6 reps, (rest 60s)
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Kneeling Cable Crunch▶
6. Kneeling Cable Crunch
4 sets, 6 reps, (rest 60s)
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Wednesday - Long Set Day (Bench Press)

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
5 sets, 3 - 5 reps, (rest 60s)
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Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
2. Dumbbell Floor Press
5 sets, 4 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3. Dumbbell Bench Press
4 sets, 8 reps, (rest 60s)
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Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
4. Close-Grip Bench Press
4 sets, 6 reps, (rest 60s)
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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
5. Barbell Lying Triceps Extension (Skullcrusher)
4 sets, 6 reps, (rest 60s)
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Dumbbell Lateral Raise▶
6. Dumbbell Lateral Raise
4 sets, 8 reps, (rest 60s)
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Friday - Short Set Day (Squat)

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Box Squat demonstrationPlay Box Squat demonstration
1. Box Squat
8 sets, 2 reps, (rest 60s)
40% of 1RM
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2. Bent Over Barbell Row
4 sets, 8 - 10 reps, (rest 60s)
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Seated Cable Row▶
3. Seated Cable Row
4 sets, 8 - 10 reps, (rest 60s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4. Standing Hammer Curl
4 sets, 6 reps, (rest 60s)
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Kneeling Cable Crunch▶
5. Kneeling Cable Crunch
4 sets, 6 reps, (rest 60s)
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Sunday - Short Set Day (Bench Press)

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
8 sets, 3 reps, (rest 60s)
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Chest Dips demonstrationPlay Chest Dips demonstration
2. Chest Dips
3 sets, 10 reps, (rest 60s)
Heavy as possible
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Upright Barbell Row▶
3. Upright Barbell Row
3 sets, 10 - 12 reps, (rest 60s)
Light, controlled, SLOW with a cambered bar.
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Circuit
Cable Standing Shoulder External Rotation demonstrationPlay Cable Standing Shoulder External Rotation demonstration
4A. Cable Standing Shoulder External Rotation
3 sets, 15 reps, (rest 60s)
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Cable Standing Shoulder Internal Rotation demonstrationPlay Cable Standing Shoulder Internal Rotation demonstration
4B. Cable Standing Shoulder Internal Rotation
3 sets, 15 reps, (rest 60s)
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Date Created: 4/22/2018, UTC


Last Updated: 6/4/2021, UTC

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