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 |
|
squat zercher squat deadlift |
bench press db bench press floor press |
squat zercher squat deadlift |
bench press db bench press floor press |
|
Hamstrings romanian deadlift ghr |
Upper back bent row chin-up shrug hise shrug |
Abs various crunches, raises and twists |
Triceps Tate curl tricep extension |
|
Lower back + Glutes good morning Dimmel deadlift |
Triceps Tate curl tricep extension |
Calves calf raises |
Shoulder rehab/prehab standing L-Flye |
|
Lats chin-up dumbell row t-bar row |
Quads lunge Hack squat |
Delts Bradford press Neider press shoulder press various raises |
Notes:
- 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).
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