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

Source

myworkouts

Equipment

Barbell, Box, Cable, Dips Bar, Dumbbell

Average Exertion

Average Cardio Intensity

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

Equipment

Barbell, Box, Cable, Dips Bar, Dumbbell

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout 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)

Week 1

Monday - Long Set Day (Squat and Deadlift)

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Exercise	Sets	Reps	Rest
1. Box Squat Bodyweight Box Squat by Journey of an Ectomorph	5 sets	3 - 5 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	8 - 10 reps	60s
4. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	8 - 10 reps	60s
5. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	4 sets	6 reps	60s
6. Kneeling Cable Crunch ▶	4 sets	6 reps	60s

Wednesday - Long Set Day (Bench Press)

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	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. Close-Grip Bench Press ▶	4 sets	6 reps	60s
5. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic	4 sets	6 reps	60s
6. Dumbbell Lateral Raise ▶	4 sets	8 reps	60s

Friday - Short Set Day (Squat)

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Exercise	Sets	Reps	Rest	Notes
1. Box Squat Bodyweight Box Squat by Journey of an Ectomorph	8 sets	2 reps	60s	40% of 1RM
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	8 - 10 reps	60s
3. Seated Cable Row ▶	4 sets	8 - 10 reps	60s
4. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	4 sets	6 reps	60s
5. Kneeling Cable Crunch ▶	4 sets	6 reps	60s

Sunday - Short Set Day (Bench Press)

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	8 sets	3 reps	60s
2. Chest Dips ▶	3 sets	10 reps	60s	Heavy as possible
3. Upright Barbell Row ▶	3 sets	10 - 12 reps	60s	Light, controlled, SLOW with a cambered bar.
4A. Cable Standing Shoulder External Rotation ▶	3 sets	15 reps	60s
4B. Cable Standing Shoulder Internal Rotation ▶	3 sets	15 reps	60s

4 Day Westside Barbell Strength Routine

Workout Overview

Week 1

Week 1

Monday - Long Set Day (Squat and Deadlift)

Wednesday - Long Set Day (Bench Press)

Friday - Short Set Day (Squat)

Sunday - Short Set Day (Bench Press)

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