Free personalized workout plan

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.

Show More


Monday - Long Set Day (Squat and Deadlift)

Scroll to top

Box Squat demonstrationPlay Box Squat demonstration
5 sets, 3 - 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 4 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Long Set Day (Bench Press)

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
5 sets, 4 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Friday - Short Set Day (Squat)

Scroll to top

Box Squat demonstrationPlay Box Squat demonstration
8 sets, 2 reps, (rest 60s)
40% of 1RM
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Sunday - Short Set Day (Bench Press)

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
8 sets, 3 reps, (rest 60s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, 10 reps, (rest 60s)
Heavy as possible
Show Alternative Exercises
Upright Barbell Row
3 sets, 10 - 12 reps, (rest 60s)
Light, controlled, SLOW with a cambered bar.
Show Alternative Exercises
Circuit
Cable Standing Shoulder External Rotation demonstrationPlay Cable Standing Shoulder External Rotation demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Cable Standing Shoulder Internal Rotation demonstrationPlay Cable Standing Shoulder Internal Rotation demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/22/2018, UTC


Last Updated: 6/4/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Gain Strength

Find your perfect workout

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