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 |
| 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 |
| Day 1 Workout 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 4 - REST DAY
| Day 5 - 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 |
| Day 4 Workout 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 |
| 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 |
| Day 7 Workout 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.
Got Something To Say? Post Your Comments Below
this workouts are very unique and i would definately try out and see the experience of doing this workout
after the 7th day, would you go straight to day one again or take another rest day and then day one?
Start over on Day 1.
Would doing this workout for four days with a one day rest in between impede results?
I wouldn't recommend running the approach in this way.
I am not a proffesional weight lifter so i don't knw the difference between muscle building and strenght workouts would you please explain me the difference between them ??
Thanks for reading and i am waiting for ur reply.!
Hi Khagan,
Strength workouts generally utilize slightly lower rep schemes.
in what way did you modify the original west side barbell workout? Also i might sound like a beginner but what are internal and external cable rotations as well as standing DB rotations?
Hi Mitch,
One of the big differences is that Westside barbell training generally doesn't invoved more then 3 reps per set on max effort days.
do you know where i can find the original workout?
Hi Mitch,
This article might help.
http://www.muscleandstrength.com/articles/westside-barbell-powerlifting-...
what is this? "External & internal cable rotation AND standing DB rotation"
also, i'm 5'6 and weigh 110 pounds. i'm not looking to gain weight just add strength so how much protein should i be eating, and how often? thanks in advance!
Hi Jack,
Rotations are exercises that work the rotator cuff. For internal rotations, keep your elbow tucked at your side, palm up 45 degrees, and move the cable towards your stomach. External rotations are moved from the stomach out 90 degrees. Standing dumbbell rotations are with arms out parallel to the ground and hands 45 degrees from the arm. You rotate the dumbbell upwards.
For strength, you want both calories and protein. I would eat at least 30 to 40 grams of protein every 2.5 to 3 hours.
ok thanks! but one more thing, before bed how much protein should i have? i don't have a casein protein supplement so i was wondering what i could eat instead to get enough protein. and if i eat 30 grams of protein like... 5 times a day or so, is that too much since i'm only 110 pounds?
5 protein feedings a day should be fine. Before bed you could eat 4 eggs, some string cheese, a can of tuna or chicken, or anything along these lines.
hey i wanted to use this back workout too. what do you think the best day to incorporate it would be?
http://www.muscleandstrength.com/articles/how-to-increase-wide-grip-chin...
I would probably perform chinups on day 5 instead of barbell rows.
hey i was benching and then on the 5th set i couldn't finish it because my wrists were getting messed up. any suggestions?
Hi Jack,
That sometimes happens. The bones, tendons and ligaments are all adapting to heavier loads. My only advice is to keep working hard and get plenty of food and rest.
Why does this routine use box squats. I normally do deep squats, would they not be better to do than the ones listed, because if I then went back to deep squats I may not be able to get out the hole at the new weight. Or is this incorrect ??
Hi Carl,
Box squats are heavily used in the Westside approach. They help with proper form. They will actually assist you with drive out of the hole because you are lifting up from a dead stop.
How much weight should i be using for barbell floor press and dumbell bench press? Ive been using 80% of my bench max for floor press and from 75lbs to 95lbs (pyrmiding up) on the db bench.
Hi Scott,
I would use as much weight as possible, and continue to try and push yourself for more reps each time you hit the gym. I would add weight when you can perform the recommended number of reps for each set.
would this be a good workout for football? and if so can you throw in plyometrics into it too?
Hi Mike,
This would be a good style workout to use for football. Plyos are a great choice!
can you use this same max effort/speed approach with other exercises like barbell curls?
Hi Jack,
I wouldn't. Assistance work is primarily for bringing up weaknesses. I would limit your speed work to the big 3.
Hey I don't have a question just wanted to tell you how great that is that you actually respond back to everyone's concerns/questions/etc. Anyway, about to start the workout above and looking forward to the new boredom substitute! Haha Peace!
could you switch box squat for regular parallel squats sir?
You bet.
I feel my shoulders are my weakest link when it comes to improving bench. I am familiar to this routine but I still feel I should add Over head Press/ DB Press...not sure what do you think ? What about Incline barbell Press ?
Hi Pral,
Overhead pressing in any form is a solid choice.
hey dude i was gonna ask .. the workout does not contain deep squats .. only box squats. does the box squats benefit the deep squats..and another question have you tried this workout?
Box squats strongly benefit deep squats on many levels.
The Westside approach is the most popular powerlifting workout.
Are we using a static weight for lets say max effort bench day and only adding 5-10 lbs every week or do you pyramid within those 5 sets?
Hi John,
You use 3-5 reps with 80% of 1RM. When your 1RM increases, increase the weight of your working sets accordingly.
On the speed bench and speed squat days, do you increase weight gradually on those days too as your 1rm increases or does it remain the same?
Hi Dave,
For speed squat and bench you use 40% of 1RM. When your 1RM increases, you increase the weight for speed work accordingly.
why are there more sets for chest than bench? why are there more sets for bench than prescribed in the original wsb template?
Hi Sahorn,
I recommend asking this question to the author. Eknight can be located on the forum:
http://www.muscleandstrength.com/forum/members/eknight.html
What are the rest periods between sets like on this program?
Hi Louis,
Rest about 90 to 120 seconds in between sets of assistance work, and a little longer for heavy, taxing sets.
The advise about 30-40 g protein 5 times a day on a strength workout for a tiny perosn is probably 2x needed. How much would be needed for a big person?
LD,
My recommendation is a general 30 to 40 grams of protein every 2.5 to 3 hours. It's not meant as a law, but to be used more so as a guideline to help young lifters remember to eat. It is a range from 150 to 240 grams of protein. Another way of looking at it is 1-1.5 grams per pound of bodyweight, for non obese individuals.
Just for some of you guys reading in here, within 3 weeks of my first bench day I have added 30 pounds to my 5x5. I seriously recommend this workout.
I am training for football and would really like to try this workout. But I really would like to continue doing hang cleans, as well as more lateral movements. Would adding these be too much? and if not, what would be an effective way to incorporate those exercises into the westside routine?
Hi Yusuf,
I would add them on day 1 and/or day 5 as a replacement for:
Cable/Dumbbell/T-Bar rows (choose 1 per week, rotate)
Hey ummm...im still VERY confused on the External & internal cable rotation AND standing DB rotation....can you explain in DEPTH for me? hahaha i like this alot and i want to make sure i do it perfectly
Thanks!
Look it up on You Tube so you can get a visual of what it looks like because it is kind of hard to explain.
I'm not really an intermediate yet, but i was looking for a strength building routine. I've been going to the gym for about 5 months now. I dont wanna do starting strength. Would this be a decent routine for me to do? Or is their a more noob friendly strength training I can do besides starting strength?
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