EKnight's Modified Westside Barbell Strength Workout

Workout Summary

Main Goal:

Increase Strength

Workout Type:

Split

Training Level:

Intermediate

Days Per Week:

4

Equipment Required:

Barbell, Bodyweight, Cables, Dumbbells, Other

Target Gender:

Male & Female

Author:

Eric Knight

Workout Description

This is a modified version of the Westside Barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight for the other two, where speed work is involved.

For the first week, use the 1 rep max calculator on this site to determine 1 rep max. Program should be followed for 8 weeks, at which point you would peak for a contest, or take 8 weeks to train with a hypertrophy routine, allowing the joints and muscles to benefit from the new strength you’ve gained, while allowing your CNS to have some extended recovery time.

If you have any questions about this workout post them up on the Muscle and Strength Forum.

Day 1 - Max Effort Squat/Deadlift Day
Max Effort Squat/Deadlift Day
Exercise	Sets	Reps
Box Squat (bench shown in video)	5	3-5 reps with 80% of 1RM
Deadlifts	5	4 reps with 80% of 1RM
Barbell Rows	4	8-10
Cable/Dumbbell/T-Bar rows (choose 1 per week, rotate)	4	8-10
Hammer Curls	4	6
Cable Crunches	4	6
Notes
After the first week, shoot for adding 5-10 pounds per week to your Squat and Deadlift numbers. Some weeks this may not happen, so don’t get discouraged, but continue going to failure at 3-5 reps until you can add the weight.

DAY 2 - REST DAY

Day 3 - Max Effort Bench Day
Max Effort Bench Day
Exercise	Sets	Reps
Bench Press	5	3-5 reps with 80% of 1RM
Floor Press/Dumbbell Floor Press/Rack Lockouts/Board Presses (choose 1 only, rotate week to week)	5	4
Dumbbell Bench Press on Swiss ball if available. If not regular Dumbbell Press	4	8
Close Grip Bench Press/Dips (choose 1, rotate weekly)	4	6
Skull Crushers/Pressdowns (choose 1, rotate weekly)	4	6
Side Lateral Dumbbell Raises	4	8
Notes
See day #1 notes. Increases of 5-10 pounds weekly.

DAY 4 - REST DAY

Day 5 - Speed Squat Day
Speed Squat Day
Exercise	Sets	Reps
Box Squat (bench shown in video)	8	2 reps with 40% of 1RM
Barbell Rows	4	8-10
Cable/Dumbbell/T-Bar rows (choose 1 per week, rotate)	4	8-10
Hammer Curls	4	6
Cable Crunches	4	6
Notes
The sets of box squats should be done with slow, controlled movement on the way down, and as fast and explosive on the way up as possible. 60 second timed rest between sets here. You should be able to count 3 seconds down and less than 1 second up. The idea here is to exert the same force (Force = mass x acceleration) as on a heavy day, but save the joints and CNS the trauma further heavy lifting.

DAY 6 - REST DAY

Day 7 - Speed Day Bench Press
Speed Day Bench Press
Exercise	Sets	Reps
Bench Press	8	3 reps with 40% of 1RM
Dips	3	10 (heavy as possible)
Light, controlled, SLOW upright rows with a cambered bar	3	10-12
External & internal cable rotation AND standing DB rotation	3 of each	15
Notes
Same slow controlled downward movement as speed squat day, same explosive movement up. The final 12 sets are rotator cuff exercises and should not be neglected. Very light weight is used when training the rotator cuff, as the muscles making it up are likewise, very small.

If you have a contest or want to determine a new 1RM after the 8 weeks, plan on taking a full week of training off before your meet or max. Don’t even go to the gym. No strength will be gained during the last week, but stupid injuries can occur. I know a guy who was determined to “stay warm” a few days before his meet. He dropped a 25 pound plate on his foot, broke three bones, and couldn’t compete at all. Let your body recover, then make sure you have good spotters and are safe with your lifting. Good luck!

EKnight, 2002, 2005, 2006 Nation bench Press Champion; IFPA Certified Personal Trainer.