4 Day Westside Barbell Strength Routine

By Eric Knight

	Intermediate (2-3 years)
	49 minutes/day \| 4 days/week
	Gain Strength
	Box, Barbell, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Flat Bench, Row Cable Machine, Triangle Lat/Low Row Attachment, Dips (Parallel) Bar, Single Grip Handle Strap Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Long Set Day (Squat and Deadlift)

Day 2:

Rest

Day 3:

Wednesday - Long Set Day (Bench Press)

Day 4:

Rest

Day 5:

Friday - Short Set Day (Squat)

Day 6:

Rest

Day 7:

Sunday - Short Set Day (Bench Press)

Day 1 - Monday - Long Set Day (Squat and Deadlift)

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Exercise	Sets	Reps	Rest
1.Box Squat	5 sets	3-5 reps	60s
2.Barbell Deadlift	5 sets	4 reps	60s
3.Bent Over Barbell Row	4 sets	8-10 reps	60s
4.Bent Over Two-Dumbbell Row	4 sets	8-10 reps	60s
5.Standing Hammer Curl	4 sets	6 reps	60s
6.Kneeling Cable Crunch	4 sets	6 reps	60s

Day 3 - Wednesday - Long Set Day (Bench Press)

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	3-5 reps	60s
2.Dumbbell Floor Press	5 sets	4 reps	60s
3.Dumbbell Bench Press	4 sets	8 reps	60s
4.Barbell Close-Grip Bench Press	4 sets	6 reps	60s
5.Barbell Lying Triceps Extension (Skullcrusher)	4 sets	6 reps	60s
6.Dumbbell Lateral Raise	4 sets	8 reps	60s

Day 5 - Friday - Short Set Day (Squat)

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Exercise	Sets	Reps	Rest
1.Box Squat See Exercise Notes	8 sets	2 reps	60s
2.Bent Over Barbell Row	4 sets	8-10 reps	60s
3.Seated Cable Row	4 sets	8-10 reps	60s
4.Standing Hammer Curl	4 sets	6 reps	60s
5.Kneeling Cable Crunch	4 sets	6 reps	60s

Day 7 - Sunday - Short Set Day (Bench Press)

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	8 sets	3 reps	60s
2.Chest Dips See Exercise Notes	3 sets	10 reps	60s
3.Barbell Upright Row See Exercise Notes	3 sets	10-12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Cable Standing Shoulder External Rotation	3 rounds	15 reps	0s
4B.Cable Standing Shoulder Internal Rotation	3 rounds	15 reps	60s

Date Created: 4/22/2018, UTC

Last Updated: 10/26/2021, UTC

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