Straight to the Bar

All Things Strength


Back to 4 Days per Week
Written By : Scott Bird
Filed In : routines

Following just over a month of a 3-day-per-week approach, I’ve decided to switch back to the previous 4 day Westside routine. Whereas the 3 day setup felt like 2 days plus a spare, the 4 day approach feels like a solid 4 days of work. Much better.

Sun: ME SQ/DL Mon: ME Bench Wed: DE SQ/DL Fri: DE Bench
zercher squat
bench press
db bench press
floor press
zercher squat
bench press
db bench press
floor press
romanian deadlift
Upper back
bent row
hise shrug
various crunches, raises and twists
Tate curl
tricep extension
Lower back + Glutes
good morning
Dimmel deadlift
Tate curl
tricep extension
calf raises
Shoulder rehab/prehab
standing L-Flye
dumbell row
t-bar row
Hack squat
Bradford press
Neider press
shoulder press
various raises


  • These workouts are preceded by dynamic stretching, and followed by isometric stretching. These stretching exercises consist of upper body stretches on Bench days, and lower body stretches on Squat/Deadlift days.
  • Most of the exercises listed above have a number of variations. Each variation will be used for no more than 3 consecutive weeks.
  • The single repetition maximum (1RM) for each of the key lifts (Squat, Deadlift and Bench Press) is tested every 6 weeks or so. For other weeks only a max double or triple will be tested.
  • Workouts should last no longer than 60 mins (excluding warmup and stretching).

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
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