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EKnight's Modified Westside Barbell Strength

Workout

Eric Knight's modified Westside Barbell workout is

beginner friendly and allows for progress without chains
and bands. The program is 4 days a week.

Workout Summary

Main Goal Increase Strength

Workout Type Split

Training Level Intermediate

Program Duration 8 weeks

Days Per Week 4

Time Per Workout 60-90 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells, Other

Target Gender Male & Female

Author Eric Knight

Workout PDF Download Workout

 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 in the comments section
below.

Day 1 - Max Effort Squat/Deadlift Day

Max Effort Squat/Deadlift Day

Exercise Sets Reps

3-5 reps with 80% of
Box Squat (bench shown in video) 5
1RM
4 reps with 80% of
Deadlifts 5
1RM
Barbell Rows 4 8-10
Cable​/D
​umbbell​
/T
​-Bar rows (choose 1 per week,
4 8-10
rotate)
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

3-5 reps
Bench Press 5 with 80% of
1RM

Floor Press/Dumbbell Floor Press/Rack Lockouts/Board

5 4
Presses (choose 1 only, rotate week to week)
Dumbbell Bench Press on Swiss ball if available. If not regular
4 8
Dumbbell Press
Close Grip Bench Press/Dips (choose 1, rotate weekly) 4 6
Skull Crushers​
/P
​ressdowns (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

2 reps with 40% of
Box Squat (bench shown in video) 8
1RM
Barbell Rows 4 8-10
Cable​/D
​umbbell​
/T
​-Bar rows (choose 1 per week,
4 8-10
rotate)
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

3 reps with 40% of
Bench Press 8
 1RM
10 (heavy as
Dips 3
possible)
Light, controlled, SLOW upright rows with a
3 10-12
cambered bar
External & internal cable rotation AND standing DB 3 of
15
rotation each
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.

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About The Author

Eric Knight
Eric is a former bench press champion. He won 3 national titles in the
132 and 148 pound weight classes, hitting a personal best 420 pound
bench press.
View all by Eric Knight »

99 Comments
+ Post Comment

Posted Thu, 06/22/2017 - 17:33 LIKE 1

John
Eric,
Great posting on modified routine
I was wondering if I could run this routine like this: Mon. Box squats, dl, etc., tues., bench press,
wed gpp., thurs DE squats, Fri. DE bench sat sun. off. I could still use 80percent on main lifts.
How would you feel about this format? Also could I run a hypertrophy program whenever I think I
needed it? Thanks in advance

REPLY

Posted Fri, 06/23/2017 - 09:04 LIKE 1

JoshEngland
Hi John,
Yes, all of those adaptations should be fine to make with this program.
Hope this helps!

REPLY

Posted Sat, 08/08/2015 - 12:48 LIKE 8

peterk
Any reason that box squats are used instead of the normal barbell back squat?

REPLY

Posted Mon, 08/10/2015 - 12:02 LIKE 7

MikeWines
Peter,
Westside templates always use box squats in place of normal back squats. That's one of
Louie's favorites to incorporate.

REPLY

Posted Mon, 09/07/2015 - 13:35 LIKE 8

Peter Kirstein
Thanks Mike. So I guess one could replace the box squats with back squats and/or front
squats?

REPLY

Posted Tue, 09/08/2015 - 09:32 LIKE13

MikeWines
Yep, of course, that'd be absolutely fine.

REPLY

Posted Sun, 06/21/2015 - 21:45 LIKE 8

randy
This program has worked great for me and is one of the few programs that really helped me
increase my strength. Now I am almost through 8 weeks of it. What is a good hypertrophy
program to follow next if my only concern is strength gains. I don't even want to change
programs but I know my joints need the break.

REPLY

Posted Mon, 06/22/2015 - 09:54 LIKE 7

MikeWines
Randy,
Here's a solid program that should coincide exactly with your strength goals: https://www.
muscleandstrength.com/workouts/phul-workout

REPLY

Posted Sat, 02/07/2015 - 00:43 LIKE 9

LFlowers
Hey I'm failing off the chest on my bench press what can I do to get stronger in that position?

REPLY

Posted Mon, 12/22/2014 - 23:55 LIKE 11

Tyler
Has anyone burned fat using this routine?

REPLY

Posted Wed, 01/28/2015 - 18:21 LIKE14

deeb
you can't burn fats using this program

REPLY

Posted Wed, 10/08/2014 - 16:34 LIKE 8

Dusty
To answer your question about speed work. 40% isnt low, it is actually accurate for speed work
because it is to build strength not size. day 1 bench press is to be heavy.

REPLY

Posted Wed, 10/08/2014 - 05:04 LIKE 10

Dusty
I was wondering if I should substitute a lift for a Military Press or just add it in? My thought is to
replace it by taking out the floor press. Reason I want to add it, is because my OHP is a bit weak.

REPLY

LIKE
Posted Mon, 02/10/2014 - 21:30 LIKE 11

Ryan
Just a couple questions here: isn't 40% a bit low for speed work? I am a somewhat advanced
lifter, but have never done strict programming before, so I am using this program. But if im not
adding band tension to my speed work wouldn't 50-60% be better? Also, is it possible to work
some overhead training in on any of these days? Maybe speed bench? Just curious, thanks!

REPLY

Posted Thu, 01/30/2014 - 12:03 LIKE 13

Simon
Hi Steve,
Is there a possibility to do this workout on 3 days? I did a bulk season until begin of spring and
I'd be really interested in a powerlifting/strength routine with this split system but I'd love to
focus on kickboxing/cardio on other days as I begin to cut in spring.
Thanks for your answer

REPLY

Posted Tue, 04/02/2013 - 17:20 LIKE 17

big d
hi iwas wondering if it is normal when training in this method to poop a lil in your pants on the
heavy squats.thanks

REPLY

Posted Wed, 03/13/2013 - 16:08 LIKE 13

Steven
so you dont need incine bench to get more stength in bench press?

REPLY

Posted Wed, 03/13/2013 - 17:31 LIKE11

mnsjason
Incline bench focuses more on your upper chest, which is often neglected. I personally hit
the incline bench right after flat bench, as I don't want an imbalanced look. While incline
doesn't work the same portion of your chest as flat, I wouldn't go so far as to say that it
doesn't increase flat bench performance.

REPLY

Posted Thu, 03/07/2013 - 14:12 LIKE 14

david
no hamstring or quad accessory lifts?

REPLY
Posted Wed, 02/27/2013 - 15:23 LIKE 12

Jose
Ive noticed that these 5x5 variations never have much shoulder work involved is that ok......will ur
shoulder strength still increase if u run this program for longer periods of time

REPLY

Posted Fri, 02/01/2013 - 01:42 LIKE 12

Rhino
I have used this routine with great success, however I find having military press in here
somewhere really helps with my lifts. In your opinion, where would you put military press?

REPLY

Posted Mon, 10/15/2012 - 14:33 LIKE 15

Josh
Why is there no deadlifts on the speed day?

REPLY

Posted Sun, 10/14/2012 - 22:01 LIKE 16

Danny
Can the work be performed mon,tues, rest wed, thurs, fri

REPLY
 Posted Wed, 10/10/2012 - 23:10 LIKE 18

Loren Greene
Hi,I'm 17 years old I'm trying to get in shape so that I won't be gasping for breath when I go to Basic
Training for the Marines. I was wondering if anyone could give me any pointers? I don't really have
access to the proper nutrition,just whatever my grandma buys. There is often alot of rice and beans
around the house but that's about it.
I have a been doing a body weight only workout for the past week and was wondering if anyone could
revise it or offer any other workouts that would be better suited,I have also just recently acquirred a
barbell that weighs 64 pounds with the weights that came with the barbell loaded on and I'm interested
in incorporating that into my current workout which I will post. I appreciate any and all help.
Monday- 100 pushups, 3 sets of 15 Leg Raises,3 sets of 20 Floor Crunches(rest time-45 seconds
between each set),Plank until failure
Tuesday-135 pushups, 3 sets of High Knees 30 seconds, 50 Crunches,50 Situps,3 sets of 15 dips
Wednesday-100 pushups, 3 sets of 15 Abdominal Air Bicycles, 3 sets of 20 Floor Reaches, 4 Sets of 45
Second Planks(One set with left leg extended, one set with right leg extended, one set with left arm
extended, one set with right arm extended)
Thursday-170 pushups, 3 sets of High Knees 30 seconds, 50 Crunches, 50 Situps, 3 sets of 15 dips
Friday- 100 pushups, 3 sets of 15 Leg Raises, 3 sets of 20 Floor Crunches, 4 sets of 15 Side Plank Leg
Raises
Saturday- 200 pushups, High Knees 40 seconds, 3 sets of 15 Leg Raises,
Bed Plank until failure, 5 sets of 15 dips

REPLY

Posted Fri, 08/31/2012 - 10:25 LIKE 15

Andrej
I'm wondering what u can expect from this workout schedule? Yes increase in strenght, but
would you get any increase in muscle mass? Or would you recomend this type of workout
durring a cutting phase? Today I'm doing HIML-4 for the last 8 weeks, and consuming about
3200kcal/day and about 160-220g of protein/day. Is this a good way to keep variation in your
workouts? By using this workout scheduele?

REPLY

Posted Mon, 06/04/2012 - 14:44 LIKE 14

Jordan
Beast.... Im going to give this a try after football season to really get strong during the off season

REPLY

Posted Sun, 04/01/2012 - 13:05 LIKE 13

Alex
Hi Steve! Thanks for all you help and support. I'm on the 7th week and wanted to see what
routine do you recommend next? I'm thinking of doing your "Power,Muscle,Burn" routine. Thanks
for everything.

REPLY
Posted Mon, 03/05/2012 - 21:16 LIKE 13

Filip Sakanovic
I was just wondering since it said it should be done for 8 weeks, what would i do after the 8
weeks?

REPLY

Posted Mon, 02/20/2012 - 09:09 LIKE 12

Dan
New to powerlifting, due to work commitments would it be ok to train for two days have one
days rest then do the speed days together before resting again. Eg, train mon tue, thur fri.

REPLY

Posted Mon, 02/20/2012 - 07:22 LIKE 15

kent
Hi there. Would you see anything wrong with me starting this in the middle of a cut? (I wont be
finished my cut in 8 weeks time either) I have some strength work in my programme at the
moment anyway but nothing like this. Thanks

REPLY

Posted Tue, 01/03/2012 - 23:25 LIKE 11

Daren
This workout looks great! I have reached a plateau and need something to get me over it so I
hope this helps! I watched the video for the barbell row, and I was told to let the bar rest on the
ground between reps to keep it controlled, which way is correct? Also, would it be okay to run on
the off days or play basketball? I feel worthless on days I don't workout.

REPLY

Posted Wed, 12/07/2011 - 13:41 LIKE 12

Atlas
Hi Steve,
It seems there is not much leg work do you think only the squats are enough?
What would you change if a bodybuilder would like to run this program?
thank you!!!!

REPLY

Posted Wed, 12/21/2011 - 10:44 LIKE22

Steven
I wouldn't try to turn this into a bodybuilding program to be honest. I would stick with a
muscle building program:
https://www.muscleandstrength.com/workouts/muscle-building
 REPLY

Posted Fri, 10/28/2011 - 10:14 LIKE 13

marcus
On day three of this routine could you do speed deadlifts after the speed squats?

REPLY

Posted Mon, 10/31/2011 - 14:27 LIKE15

Steven
Yes, I don't see why not.

REPLY

Posted Sat, 10/22/2011 - 10:27 LIKE 16

arlie collins
Could you or do you recommend using chains with this workout? I have done the westside
method and simply don't have the time to do it correctly. This seems like a nice alternative. I
have found using chains on heavy and speed days to bea big help. My bench has always been
terrible. I am 42 yrs old and just once I would like to flatbench 315!!

REPLY

Posted Mon, 10/24/2011 - 14:28 LIKE14

Steven
Certainly...you could fit in chain work.

REPLY

Posted Thu, 10/06/2011 - 10:12 LIKE 14

marcus
Just started this routine and was wandering if on day four i could add 4sets of shoulder presses
at 8 reps and maybe some shrugs?

REPLY

Posted Fri, 10/07/2011 - 14:20 LIKE 13

Steven
Sure. I would drop the upright rows.

REPLY

Posted Sat, 07/30/2011 - 23:35

LIKE
 LIKE 13

sam green
hey steve i really think your awesome for answering questions like this. well im 5,4 weigh bout
195 and i play football. how much protein do you think i need to be getting?

REPLY

Posted Thu, 08/04/2011 - 15:59 LIKE16

Steven
Hi Sam,
I recommend about 30-40 grams every 2.5 to 3 hours. Here is an article that can help as
well:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

REPLY

Posted Thu, 07/21/2011 - 22:23 LIKE 10

Anthony
ok hi i am getting ready for my first year of high school football and need to start getting bigger
push ups and sit ups just are cutting it anymore so i looked at your work out... I just was
wondering was could i do instead of the dumbbell excersices because are weight room doesnt
have enough dumbells for every one so i usually work out at home i just bout a golds gym but
dont have any dumbbells so what do you suggest i do instead of the dumbbell excersises??
Please respond

REPLY

Posted Thu, 06/02/2011 - 21:19 LIKE 12

arlie collins
What do you do inner elbow tendonitis? I have been doing the Westside work with chains on
speed day and my elbows are killing me!!

REPLY

Posted Mon, 05/30/2011 - 15:38 LIKE 12

Nate
This program seems very promising and I am considering trying it, but why are there no lifts
directed towards shoulders?

REPLY

Posted Tue, 03/29/2011 - 12:41 LIKE 12

Lokesh
When I lift weight my nerves get shaken.nomatter how much or less the weight is tey r getting
shaken.Suggest me How can I overcome this problem.

REPLY
 Posted Tue, 03/13/2012 - 18:07 LIKE15

Alex
To a certain degree it is normal, if you are a beginner or it is a new workout for you. Make
sure you drink plenty of water all day and stay well hydrated during your workouts. Also
make sure you are eating properly. Good luck to you!

REPLY

Posted Mon, 02/07/2011 - 21:33 LIKE 14

Jaedin
If i wanted to add in pull ups or chin ups somewhere, where would I add them. And how can I do
this program diet wise in order to have maximal strength gains and only slight size gains.

REPLY

Posted Sat, 02/05/2011 - 14:49 LIKE 21

Garrett
I'm not professionnal weight lifter so I was woundering what this means? 3-5 reps with 80% of
1RM

REPLY

Posted Thu, 01/06/2011 - 13:13 LIKE 40

Prav
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?

REPLY

Posted Wed, 01/19/2011 - 11:46 LIKE22

Steven
Hi Prav,
If you feel very comfortable with the basic strength building lifts, and have made sound
progress previously, I think you would be OK to use this workout.

REPLY

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