
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.
Day 1
Squat/Deadlift Day


Sets: 5 Reps: 3-5 reps with 80% of 1RM


Sets: 5 Reps: 4 reps with 80% of 1RM


Sets: 4 Reps: 8-10


Sets: 4 Reps: 8-10


Sets: 4 Reps: 6


Sets: 4 Reps: 6
Day 2 - rest day
Description is empty
No exercises
Day 3
Bench Day


Sets: 5 Reps: 3-5 reps with 80% of 1RM


Sets: 5 Reps: 4


Sets: 4 Reps: 8


Sets: 4 Reps: 6


Sets: 4 Reps: 6


Sets: 4 Reps: 8
Day 4 - rest day
Description is empty
No exercises
Day 5
Squat Day


Sets: 8 Reps: 2 reps with 40% of 1RM


Sets: 4 Reps: 8-10


Sets: 4 Reps: 8-10


Sets: 4 Reps: 6


Sets: 4 Reps: 6
Day 6 - rest day
Description is empty
No exercises
Day 7
Bench Press


Sets: 8 Reps: 3 reps with 40% of 1RM


Sets: 3 Reps: 10 (heavy as possible)


Sets: 3 Reps: 10-12


Sets: 3 of each Reps: 15