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