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Westside for Skinny Bastards v1
Bulking
Beginner
Body
Plan Details
The Westside for Skinny Bastards v1 routine by spider1178 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Defranco's WS4SB ver 1, with a few modifications. Added some bodyweight work, superset all main movements, and added the extra leg/gpp day.
Routine detail
Day 1
ME Upper
Est. 69 min
11 exercises
Simple 6
1 Set
Hindu Pushup
2 Sets x 3 Reps
Band Pull Apart
2 Sets x 10 Reps
Side Bridge
2 Sets
Medicine Ball Chest Throw (Supine)
2 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Pull-Up
7 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Bodyweight Hanging Knee Raise
3 Sets x 15 Reps
Day 2
ME Lower
Est. 63 min
11 exercises
Limber 11
1 Set
Toe/Heel Raise
2 Sets x 10 Reps
Glute Bridge
2 Sets x 8 Reps
Plank
2 Sets
Box Jump
2 Sets x 3 Reps
Barbell Squat
7 Sets x 5 Reps
Push-Up
7 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Chin up
3 Sets x 5 Reps
Swiss Ball Hip Extension + Leg Curl
3 Sets x 10 Reps
Wrist Roller
3 Sets x 5 Reps
Day 3
RE Upper
Est. 75 min
14 exercises
Simple 6
1 Set
Hindu Pushup
2 Sets x 3 Reps
Band Pull Apart
2 Sets x 5 Reps
Side Bridge
2 Sets
Medicine Ball Overhead Throw
2 Sets x 5 Reps
Push-Up
5 Sets x 15 Reps
Band Pull Apart
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Hip Raise
3 Sets x 15 Reps
Day 4
Optional GPP/Conditioning/Legs Day
Est. 52 min
12 exercises
Limber 11
1 Set
Toe/Heel Raise
2 Sets x 10 Reps
Glute Bridge
2 Sets x 8 Reps
Plank
2 Sets
Long Jump
2 Sets x 3 Reps
T-handle Russian Swing
5 Sets x 15 Reps
Chin up
5 Sets x 5 Reps
Dumbbell Farmer's Walk
4 Sets x 5 Reps
Push-Up
4 Sets x 5 Reps
Band Pallof Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Bodyweight Reverse Hyper on Swiss Ball
3 Sets x 10 Reps
