Westside Barbell Split

Day 1- Max Effort Lower Body

Chose 1 MAIN MOVE (perform 5-3 sets of a 3-1 rep max) 3-4 sets must be over 90% of 1rm

Parallel Box Squat
Front Squat
Squat (only use regular squat as a main move one in every 6-8 weeks)
Deadlift (only use regular deadlift as a main move one in every 6-8 weeks)
Rack Pull
Deficit Deadlift

Choose 1 Hamstring Accesory Exercise (3 sets 8-15 reps)

Good Mornings
Hyperextensions
Stiff Leg Deadlifts (Barbell or Dumbbell)
Glute Ham Raise Machine

Choose 1 Quadricep Acessory Exercise (2 sets 8-15 reps)

Lunges
Step-Ups
Leg Press
Hack Squat
Bulgarian Split Squat

Chose 1 Trap Exercise ( 2 sets 10-5 reps)

Dumbbell Shrug
Barbell Shrug
Power Clean
Snatch (Dumbbell or Barbell)
Cable Face Pull

Heavy Ab Workout


Day 2 - Max Effort Upper Body

Chose 1 MAIN MOVE (perform 5-3 sets with a 3-1 rep max) 3-4 sets must be over 90% of 1rm

Close Grip Bench Press
Incline Bench Press
Rack Lockout
Bench Press (only use regular bench press once every 4 weeks)
2,3,or 4 Board Press
Floor Press
Weighted Dips

Chose 1 Tricep Accessory Exercise (3 sets perform 10-6 reps)

J.M Press
Skull Crusher (dumbbells or barbell)
Close Grip Bench Press
Close Grip 4 or 5 Board Press
Cable Pressdowns

Chose 1 Upper Back/Lat Exercise (3 sets perform 12-8 reps)

T- Bar Rows
Seated Cable Rows
Barbell Rows
Dumbbell Rows
Lat Pulldowns
Pull Ups

Chose 1 Chest Accessory Exercise (2 sets perform 15-20 reps)

Decline Bench Press
Weighted Dips
Dumbbell Press
Dumbbell Incline Press

Do all 3 Shoulder Exercises

Front Raises (dumbbell or barbell) 3 sets 15-8 reps
Side Raises 1 set 20-12 reps
Bent Raises 1 set 20-12 reps


Chose 1 Bicep Exercise (2 sets perform 12-6 reps)

Dumbbell Curl
PreacherCurl
Barbell Curl
Hammer Curl
Reverse Grip Barbell Curl

Heavy Ab Workout


Day 3 - Dynamic Effort Lower Body

Chose 1 MAIN MOVE (10-12 sets perform 2 reps) 60 second rest (use 65-80% of your 1 rep max)

Parallel Box Squat
Front Squat
Squat (only use regular squat as a main move one in every 6-8 weeks)

Dynamic Effort Deadlifts (6-10 sets perform 3-1 reps) 60 second rest (use 60-80% of your 1 rep max)

Choose 1 Hamstring Accesory Exercise (2 sets 8-4 reps)

Good Mornings
Hyperextensions
Stiff Leg Deadlifts (Barbell or Dumbbell)
Glute Ham Raise Machine

Choose 1 Quadricep Acessory Exercise (2 sets 8-4 reps)

Lunges
Step-Ups
Leg Press
Hack Squat
Bulgarian Spit Squat

Choose 1 Calf Exercises (2 sets 15-5 reps)

Standing Calf Raises
Seated Calf Raises


Chose 1 Trap Exercise ( 2 sets 10- 5 reps)

Dumbbell Shrug
Barbell Shrug
Power Clean
Snatch (Dumbbell or Barbell)
Cable Face Pull

Heavy Ab Workout

Day 4 - Dynamic Effort Upper Body

 Dynamic Effort Bench Press- (perform 8-10 sets 3 reps each) 60 second rest use 50-60% of your 1 rep max

Chose 1 Triceps Exercise- (perform 3 sets 6-4 reps)

J.M Press
Skull Crusher
Close Grip Bench Press
Cable Pressdowns
Close Grip 4 or 5 Board Press

Chose 1 Shoulder Exercise- (perform 3 sets 3-6 reps)

Standing Barbell Military Press
Rack Barbell Press
Dumbbell Overhead Press

Chose 1 Upper Back/ Lat Exercise- (perform 2 sets 8-4 reps)

Barbell Rows
Dumbbell Rows
T- Bar Rows
Seated Cable Rows
Lat Pulldown
Pull Ups

Chose 1 Chest Accessory Exercise (2 sets perform 6-4 reps)

Decline Bench Press
Weighted Dips
Dumbbell Press
Dumbbell Incline Press


Chose 1 Bicep Exercise- (perform 2 sets 8-4 reps)

Preacher Curl
Dumbbell Curl
Barbell Curl
Hammer Curl
Reverse Grip Barbell Curl

Heavy Ab Workout

Lean Muscle Eating

Meal 1

1/2 cup oatmeal in water
4 egg whites or 2 whole eggs

Meal 2

Whey Protein Shake
Any type of fruit ( preferably apple or banana)

Meal 3

8 oz chicken breast
Any type of vegetable (I prefer broccoli or spinach)

Meal 4

Whey Protein Shake
1 can of tuna

Meal 5

8 oz chicken breast or turkey
Salad (chose dressing you prefer)

Meal 6

Whey or Casein Protein Shake (preferably Casein)


Acceptable Snacks
Beef Jerky
Protein Bars (Look at nutrition facts, some are extremely high in fat) Cliff Bars are good
Jelly Beans
Yogurt
Cottage Cheese
Any type of nuts (specifically almonds)
Baked Potato Chips


Acceptable Proteins
Steak
Beef
Any type of fish

Acceptable Carbohydrates
Quinoa
Whole Wheat Pasta
Sweet Potatoes

Acceptable Fats
Avocado
Hummus

Foods to Avoid
Any type of bread specifcally white
Peanut Butter
Regular Pasta
Sauces
Rice specifically white rice
Fried Food/Fast Food (obviously)
Cereal
Milk
Candy
Pizza
Sugared Drinks (Gatorade is acceptable though, but not too much)
Regular Potatoes
Ice Cream ( Huge No No)
Chinese Food

Basically if you want to add Lean Muscle Mass you're going to have to lower your carbohydrates and fats while increasing your protein intake.  I would say to take in about 1 gram per pound of bodyweight a day in protein.  So if you weigh 185 pounds, you should be taking in at least 185 gams of protein a day.  Also, you want to drop your carbohydrates down.  I would say to go by 3/4 the amount of carbohydrates per day.  A person weighing 185 pounds should aim for around 135 to 150 grams of carbs a day. Everybody's body is different though, so if you feel that you are putting on too much body fat, drop it down to about 100 grams of carbs for the day. Also, notice how the last 3 meals of the day don't have any carbohydrates in them.  If you're going to have a higher carbohydrate diet make sure to get them in earlier in the day, preferably before you workout.  Later in the day passed 5 oclock, your body starts storing carbohydrates in your body as fats.  Try not to eat carbs past this time, and if you do, make sure you don't eat them before bedime.

Lat Spread

212 lbs

STRENGTH / POWER SPLIT

DAY 1  Chest Shoulders Biceps

Flat Barbell Bench 3 sets
Incline Barbell or Dumbbell Bench 3 sets
Flat Dumbbell Bench/ Decline Bench/ or Dips 3 sets

Overhead Barbell Press or Dumbbell Press 3 sets
Front Barbell or Dumbbell Raise 3 sets

Power Clean 2 sets

Barbell Curl or Hammer Curl 3 sets

Day 2 OFF

Day 3 OFF

Day 4 Back Triceps Traps

Deadlifts or Rack Deadlifts 3 sets
Barbell Rows ( underand or overhand grip ) 3 sets
T- Bar Rows/ Seated Cable Rows/ or Duimbbell Rows 3 sets

Power clean 2 sets

Close Grip Bench Press 3 sets
Rack Lockouts or Skull Crushers 3 sets

Barbell or Dumbbell Shrugs 3 sets

Day 5 OFF

DAY 6 Legs

Squat/ Box Squat/ or Leg Press 3 sets
Leg Press or Hack Squat 3 sets
Lunges/Front Squat/ or Quad Machine 3 sets


Stiff Leg Deadlifts or Good Mornings 5 sets

Barbell Calf Rsises 4 sets

Day 7 Off

Basic Workout

Day 1 Chest Triceps +Abs

10 minute cardio warmup

Barbell Bench Press 4 sets 10 reps each (decrease weight each set) 30 second rest

Machine Chest Press 4 sets 15 reps each (decrease weight each set) 30 second rest

Cable Flys 4 sets 15 reps each (decrease weight each set)

                Superset with pushups 4 sets til failure each set

Rope Pushdown 4 sets 20 reps each (decrease weight each set) 30 second rest

Lying Skull Crusher 4 sets 10 reps each (decrease weight each set) 30 second rest

Regular Planks (abs) 4 sets 30 second hold (20 second rest)

Medicine Ball Twists (abs) 4 sets 20 reps each (30 second rest)

30-40 minute cardio session

Day 2 Legs +Abs

10 minute cardio warmup

Leg Extension Machine 4 sets 20 reps each (decrease weight each set) 30 second rest

Box Jumps 4 sets 15 reps

Superset with air squats 15 reps

Leg Curl Machine 3 sets 15 reps each (decrease weight each set) 30 second rest

Calf Raises 3 sets 20 reps (decrease weight each set0 30 second rest

Situps 4 sets 15 reps (30 second rest)

Ab Roller (to the side) 4 sets 30 reps each (30 second rest)

30-40 minute cardio session

Day 3 Shoulders Biceps + Abs

10 minute cardio warmup

Dumbbell Overhead Press 3 sets 12 reps each (decrease weight each set) 30 second rest

Cable Side Raise 3 sets 15 reps each (decrease weight each set) 30 second rest

Rear Delt Machine 3 sets 15 reps each (decrease weight each set) 30 second rest

Barbell Curl 3 sets 15 reps each (decrease weight each set) 30 second rest

Cable Curl 3 sets 20 reps each (decrease weight each set) 30 second rest

Crunches (abs) 4 sets 20 reps each (30 second rest)

Side Planks (abs) 4 sets 30 second hold (20 second rest)

30-40 minute cardio session

Day 4 Back+ abs

10 minute cardio warmup

Dumbbell Row 4 sets 12 reps (decrease weight each set) 30 second rest

Lat Pulldown Machine 4 sets 15 reps (decrease weight each set) 30 second rest

Seated Cable Row 4 sets 20 reps (decrease weight each set) 30 second rest

                Superset with Machine Rows 4 sets 20 reps (decrease weight each set) 30 second rest

6 inches (ab exercise) 4 sets 30 second hold each (20 second rest)

Oblique crunch (ab exercise) 4 sets 20 reps (30 second rest)

30-40 minute cardio session

Deadlift Day 475 lbs

Start Lovin Leg Day

Possibly my favorite muscle groups to work, my legs, specifically my quads.  Everybody who goes to the gym and thinks that they are going to get huge just by working their upper body, well guess what, YOU ARE WRONG.  If you think that doing countless bicep exercises are going to make your arms huge, but you've never done a leg press or squat before, YOU ARE WRONG.  If you think that doing your legs is a waste of time because you only want your upper body to grow, YOU ARE WRONG.  I am 190 pounds at a 5 foot 8 build, and the reason for my success in weightlifting is because I have giant massive strong legs.  I can squat well over 475 on a good day, and not talking about a half-assed baby squat.  A real squat, where my ass gets lower than my knees.  My chest, back, and arms are big because my big legs can support them.  Without giving yourself a foundation, your upper body is not going to grow.  I kid you not.  If you want your whole body to grow, Squats and Leg Presses are the way to go.  Think of it this way, there is no other exercise where you will be able to lift more weight than with your legs.  Your legs are the strongest parts of your body.  In fact, all your power comes from your legs.  What separates the animals in the gym from the people who are "almost there" is their leg training.  If you train your legs hard, everything else is going to grow with it.  Learn to love doing leg day.  Squats and Leg Presses produce the most growth hormone of any exercises out there, thus creating a bigger frame.  Your whole body is going to grow when your legs start growing, I promise that.  When your legs get smaller, your lower body is going to get smaller.  That's just a fact.  This is the one thing I know about.  Don't go to the gym and half ass your leg day.  If there is any day that you need to give 110 percent, its on your leg day.  Those are the days that count.  Below is my two favorite workouts for building leg mass, and leg definition. 

Mass Building Leg Routine

Squats 3 sets 6 5 4 reps
Leg Presses 3 sets 10 8 6 reps
Hack Squats 3 sets 10 reps each
Lunges 3 sets 8 reps each leg

Lying Leg Curls 3 sets 8-6 reps
Stiff Leg Deadlifts 3 sets 8 reps

Seated Calf Riases 3 sets 8 reps
Standing Calf Rasises 3 sets 12 reps

Leg Toning Routine

Leg Extensions 3 sets 15 reps
Squats 3 sets 15 12 10 reps
Smith Machine Lunges 3 sets 12 reps each
Leg Presses 3 sets 15 reps

Seated Leg Curls 3 sets 12 reps
Standing One leg curls 3 sets 15 reps

Machine Calf Raises 3 sets 15 reps
Smith Machine Calf Raises 3 sets 15 reps

Titanic Triceps

What most people don't understand about the tricep muscle is that it is very overworked.  Your triceps are being worked on every pushing movement you do.  If you are working your chest while bench pressing, your triceps are being worked.  If you are doing military presses for shoulders, they are being worked as well.  In my general opinion, your triceps do not need too much direct attention to grow big and strong.  As a matter of fact, I always follow the "Less is more" principle when training my arms.  Not even just my triceps, but my biceps too.  The less is more principle means that you do not need to direct as much attention to these 2 muscle groups because they are being worked on numerous different exercises already, especially the triceps.  I personally feel that your triceps get bigger and stronger when keeping your rep range between 8-4 reps.  I rarely go 8 reps or higher while traning them.  The best mass building exercises for your triceps are close grip bench presses and skull crushers.  The best exercises for toning your triceps are cable pressdowns in my opinion.  However, if you want big and strong arms I would definitely reccomend training them heavy, and do not make the mistake of over working them.  The tricep consits of three major muscle groups, the long head, the lateral head, and the medial head.  It is very important that you work all three areas to get those full triceps that everyone wants.  Below is my favorite workout routine for my triceps, one is for mass gain, and the other is for muslce tone.  Also, keep in mind, strong triceps are going to make all of your lifts go up. 

Mass Building Tricep Routine

Close Grip Bench Press or Decline Close Grip 3 sets 8 -4 reps
Reverse Grip Skull Crushers or Regular Skull Crushers 3 sets 8- 4 reps
Overhead Dumbbell Exension  or Tricep Kickbacks 3 sets 8-6 reps

Tricep Toning Routine

Cable Pressdowns or Reverse Cable Pressdowns 3 sets 12-8 reps
V- Bar Pressdowns or Rope Pressdowns 3 sets 12-8 reps
Lying Dumbbell Extensions 3 sets 10 reps each arm

Modified Powerlifting Workout

Modified Powerlifting Workout

Day 1 Chest and Back + Traps

Barbell Bench Press 5 sets 75% of max to 100% 3 3 2 2 1

Dumbell Bench Press 4 sets 8 6 6 4

Weighted Dips 4 sets 4-6 reps

Seated Cable Rows 5 sets 10 8 8 8 6

Barbell Row 3 sets 8-6 reps

Barbell Shrugs 3 sets 10 reps

Day 2 Rest Day

Day 3 Legs +abs forearms cardio

Squat 6 sets 90% of max to 100% 3 3 3 2 2 1

Leg Curl 4 sets 4-6 reps

Leg Extension 4 sets 4-6 reps

Standing Calf Raise 4 sets 15 reps

Day 4 Rest Day

Day 5 Shoulders and Triceps +Traps

Military Press 4 sets 6 reps

Incline Bench Press 4 sets 6 reps

Dumbbell Front Raise 4 sets 8 reps

Bent Dumbbell Raise 3 sets 8-10 reps

Close Grip Bench Press 4 sets 10 8 6 4

Lying Tricep Extension 4 sets 6-8 reps

Dumbbell Shrugs 3 sets 10 reps

Day 6 Legs and Biceps + abs forearms cardio

Deadlifts 6 sets 6-8 reps

Leg Curl 4 sets 10 reps

Smith Machine Lunge 5 sets 6 reps each

Standing Calf Raise 5 sets 10-15 reps

Barbell Curls 3 sets 4-8 reps

Day 7 Rest

12 week BEAST PROGRAM

12 week program

1-4 WEEKS

CHEST AND BICEPS

Bench Press 3 sets 12- 8 reps

Incline Bench Press 3 sets  12-8 reps

Incline Dumbbell Flys 3 sets 15- 10 reps

Cable Crossovers 3 sets 15 reps

Dips 3 sets 15- 10 reps

Barbell Curls 3 sets 12-8 reps

Preacher Curls 3 sets 12- 8 reps

Hammer Curls 3 sets 12- 8 reps

SHOULDERS ABS CARDIO

Barbell Overhead Press 3 sets 12- 8 reps

Front Barbell Raise 3 sets 15-10 reps

Side Laterals 3 sets 15 reps

Bent Laterals 3 sets 15 reps

Situps 3 sets 30 reps

Leg Lifts 3 sets 15 reps

Medicine Ball Turns 3 sets 20 reps

Oblique Crunches 3 sets 15 reps

20-30 cardio, either treadmill, elliptical, or swimming

Back and Triceps

Deadlifts 3 sets 12- 8 reps

Barbell Rows 3 sets 15- 10 reps

Dumbbell Rows 3 sets 12- 8 reps

Pullups 3 sets until failure

Lat Pulldowns 3 sets 15 reps

Close Grip Bench Press 3 sets 12- 8 reps

Lying  Skullcrushers 3 sets 12 -8 reps

Tricep Kickbacks 3 sets 15 reps

Rope Pushdowns 3 sets 15 reps

Traps  Forearms Abs Cardio

Barbell Shrugs 3 sets 15 reps

Behind the Back Barbell Shrugs 3 sets 15 reps

Dumbbell Shrugs 3 sets 15 reps

Close Grip Upright Rows 3 sets 15 reps

Seated Wrist Curls 3 sets til failure

Standing Wrist Curls 3 sets til failure

Standing Behind Back wrist curls 3 sets til failure

Hammer Sit ups 3 sets 10 reps

6 inches 30 second hold

Leg Lifts (to the side) 3 sets 12 reps

Oblique Crunches

20- 30 min cardio, either swimming, eliptical, treadmill, or sprinting

Legs

Squats 3 sets 12- 8 reps

Leg Presses 3 sets 12-8 reps

Hack Squats 3 sets 12- 8 reps

Quad Machine 3 sets 15 reps

Lying Leg Curl 3 sets 15 reps

Seated Leg Curl 3 sets 15 reps

Standing Calf Raises 3 sets 15 reps

Seated Calf Raises 3 sets 15 reps

REST DAY, then repeat cycle

4-8 WEEKS

Chest and Biceps

Bench Press 3 sets 10- 6 reps

Dumbbell Incline Bench Press 3 sets 10- 6 reps

Flat Dumbbell Flys 3 sets 10- 8 reps

Dips 3 sets 10- 6 reps

Fly Machine 3 set 12- 6 reps

Barbell Curl 3 sets 10- 6 reps

Incline Dumbbell Curl 3 sets 10 -6 reps

Concentration Curl 3 sets 10- 6 reps

Hammer Curl 3 sets 8- 6 reps

Shoulders Abs Cardio

Barbell Overhead Press (Seated or Standing) 3 sets 10 -6 reps

Dumbbell Overhead Press 3 sets 10- 6 reps

Upright Rows (Wide Grip) 3 sets 12- 8 reps

Side Laterals 3 sets 12- 8 reps

Rear Delt Machine 3 sets 12- 8 reps

Hammer Crunches 3 sets 15 reps

6 inches 3 sets minute long hold

Oblique Crunches 3 sets 15 reps

Medicine Ball Twists 3 sets 30 reps each side

20- 30 minute cardio, either swimming, treadmill, elliptical, sprinting, or boxing

Back and Triceps

Deadlifts 3 sets 10 -6 reps

T- BAR Rows 3 sets 12- 8 reps

Dumbbell Rows 3 sets 12-6 reps

Seated Cable Rows 3 sets 12- 8 reps

Chinups 3 sets until failure

Decline Close Grip Bench Press 3 sets 10- 6 reps

Sitting Skull Crushers 3 sets 12- 6 reps

Lying Dumbbell Extensions 3 sets 10- 6 reps

Dips off a Bench 3 sets until failure

Traps, Forearms, Abs, Cardio

Behind the Back Barbell Shrugs 3 sets 12 reps

Incline Seated Dumbbell Shrugs 3 sets 12 reps

Barbell Shrugs 3 sets 12 reps

Upright Rows 3 sets 12 reps

Behind the Back wrist curls 3 sets til failure

Seated Dumbbell Wrist curls 3 sets til failure

Standing Dumbbell Wrist curls 3 sets til failure

Crunches 3 sets 50 reps

Medicine Ball Crunches 3 sets 25 reps

Olique Crunches 3 sets 12 reps

Side Planks 3 sets 1 minute long hold

20- 30 min cardio of your choice, either swimming, elliptical, treadmill, boxing, or sprinting

Legs

Squats 3 sets 10 -6 reps

Hack Squats (Legs Close together) 3 sets 12 – 8 reps

Leg Presses 3 sets 10 -6 reps

Walking Lunges 3 sets walk 50 feet at a time

Seated Leg Curls 3 sets 10-8 reps

Lying Leg Curls 3 sets 10- 8 reps

Standing Calf Raises 3 sets 12 reps

Seated Calf Raises 3 sets 12 reps

REST DAY, THEN REPEAT CYCLE

8-12 WEEKS

Chest and Biceps

Bench Press 3 sets 8-4 reps

Dumbbell Flat Bench 3 sets 8- 4 reps

Incline Dumbbell Flys 3 sets 10-6 reps

Dips 3 sets 8- 6 reps

Cable Crossovers (start from bottom and go upwards) 3 sets 10- 8 reps

Barbell Curls 3 sets 10- 4 reps

Hammer Curls 3 sets 8- 6 reps

Preacher Curls 3 sets 8- 4 reps

Incline Dumbbell Curls 3 sets 8 reps

Shoulders Abs Cardio

Seated Overhead Press 3 sets 8- 4 reps

Dumbbell Overhead Press 3 sets 8 – 4 reps

Side Laterals 3 sets 8 reps

Standing Bent Laterals 3 sets 10 reps

1 arm side laterals 3 sets 12 reps

Crunches 3 sets 50 each

6 inches 3 sets minute long hold

Leg Lifts (to the side) 3 sets 15 reps

Standing Oblique Crunches 3 sets 20 reps

20-30 minute cardio, either swimming, sprinting, or treadmill

Back and Triceps

Deadlifts 3 sets 8- 4 reps

Dumbbell Rows 3 sets 10- 6 reps

Barbell Rows 3 sets 10- 6 reps

Reverse Grip Lat Pulldowns 3 sets 8 reps

1 arm seated cable rows 3 sets 8 reps

Decline Close Grip Bench Press 3 sets 8- 4 reps

Regular Close Grip Bench Press 3 sets 8- 4 reps

Decline Skull Crushers 3 sets 10- 6 reps

Tricep V- BAR pressdown 3 sets 12 reps

Traps, Abs, Cardio

Barbell Shrugs 3 sets 10 reps

Dumbbell Shrugs 3 sets 10 reps

Dumbbell Seated Incline Shrugs 3 sets 10 reps

Upright Rows (close grip) 3 sets 10 reps

6 inches 3 sets minute 30 second hold

Crunches 3 sets 80 each

Side Planks 3 sets 60 second hold

Hanging Leg Lifts (to the side) 3 sets 15 reps each

20-30 minute cardio, either swimming, sprinting, boxing, or treadmill

Legs

Squats 3 sets 8- 4 reps

Leg Presses 3 sets 8- 6 reps

Quad Machine 3 sets 10 reps

Hack Squats (Legs Close Together) 3 sets 10- 6 reps

Lying Leg Curls 3 sets 10- 6 reps

Standing Leg Curls 3 sets 10- 6 reps

Seated Calf Raises 3 sets 10 -8 reps

Standing Calf Raises 3 sets 10 -8 reps

REST DAY, THEN REPEAT CYCLE