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