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Hybrid West Side

by brannon inman

Program Description

Unlock your strength potential with the Hybrid West Side program, a dynamic 5-week training plan designed for serious lifters. Committing just 4 days a week, you'll blend powerlifting fundamentals with hypertrophy training to maximize gains and enhance performance. This program focuses on building raw strength while promoting muscle growth, ensuring you achieve well-rounded results. Get ready to push your limits and redefine your personal bests!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2025 10:47
  • Last Edited
    Feb 03, 2026 10:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.3%
Front Delts
15.9%
Chest
13.5%
Hamstrings
7%
Glutes
7%
Abs
5.5%
Upper Back
5.5%
Other
5.4%
Quadriceps
4.9%
Middle Delts
4.4%
Lower Back
4.3%
Lats
3.8%
Biceps
3%
Rear Delts
1.3%
Abductors
0.7%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Pause Squat
3
3-5 reps
-
2
Good Morning
4
6-8 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
100 reps
-
5
Lat Pulldown
1
100 reps
-
6
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Pause Squat
3
3-5 reps
-
2
Good Morning
4
6-8 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
100 reps
-
5
Lat Pulldown
1
100 reps
-
6
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Pause Squat
3
3-5 reps
-
2
Good Morning
4
6-8 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
100 reps
-
5
Lat Pulldown
1
100 reps
-
6
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Pause Squat
3
3-5 reps
-
2
Good Morning
4
6-8 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
100 reps
-
5
Lat Pulldown
1
100 reps
-
6
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Pause Squat
2
3-5 reps
-
2
Decline Crunch (Weighted)
2
10 reps
-
3
Lateral Raise (Dumbbell)
1
100 reps
-
4
Run
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Decline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
1
100 reps
-
4
Dip (Bodyweight)
1
100 reps
-
5
Shrug (Barbell)
1
100 reps
-
6
Run
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Decline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
1
100 reps
-
4
Dip (Bodyweight)
1
100 reps
-
5
Shrug (Barbell)
1
100 reps
-
6
Run
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Decline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
1
100 reps
-
4
Dip (Bodyweight)
1
100 reps
-
5
Shrug (Barbell)
1
100 reps
-
6
Run
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Decline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
1
100 reps
-
4
Dip (Bodyweight)
1
100 reps
-
5
Shrug (Barbell)
1
100 reps
-
6
Run
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Overhead Tricep Extension (Cable)
1
50 reps
-
3
Dip (Bodyweight)
1
50 reps
-
4
Run
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
1
100 reps
-
4
Preacher Curl (Machine)
1
100 reps
-
5
Run
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
1
100 reps
-
4
Preacher Curl (Machine)
1
100 reps
-
5
Run
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
1
100 reps
-
4
Preacher Curl (Machine)
1
100 reps
-
5
Run
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
1
100 reps
-
4
Preacher Curl (Machine)
1
100 reps
-
5
Run
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
50 reps
-
2
Split Squat (Smith Machine)
1
6-8 reps
-
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Run
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Press (Machine)
1
100 reps
-
3
Lateral Raise (Dumbbell)
1
100 reps
-
4
Shoulder Press (Machine)
1
100 reps
-
5
Chest Supported Row (Machine)
1
100 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
7
Run
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Press (Machine)
1
100 reps
-
3
Lateral Raise (Dumbbell)
1
100 reps
-
4
Shoulder Press (Machine)
1
100 reps
-
5
Chest Supported Row (Machine)
1
100 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
7
Run
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Press (Machine)
1
100 reps
-
3
Lateral Raise (Dumbbell)
1
100 reps
-
4
Shoulder Press (Machine)
1
100 reps
-
5
Chest Supported Row (Machine)
1
100 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
7
Run
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Press (Machine)
1
100 reps
-
3
Lateral Raise (Dumbbell)
1
100 reps
-
4
Shoulder Press (Machine)
1
100 reps
-
5
Chest Supported Row (Machine)
1
100 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
7
Run
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
-
2
Chest Press (Machine)
1
100 reps
-
3
Lateral Raise (Dumbbell)
1
100 reps
-
4
Chest Supported Row (Machine)
1
50 reps
-
5
Tricep Rope Push Down (Cable)
1
50 reps
-
6
Run
1
2 reps
-
Week 1
1 / 5 Weeks
Day 1
1
High Bar Pause Squat
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
2
Good Morning
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
100 Reps
-
5
Lat Pulldown
1 Set
100 Reps
-
6
Run
1 Set
2 Reps
-
Day 2
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Overhead Tricep Extension (Cable)
1 Set
100 Reps
-
4
Dip (Bodyweight)
1 Set
100 Reps
-
5
Shrug (Barbell)
1 Set
100 Reps
-
6
Run
1 Set
1 Reps
-
Day 3
1
Leg Press
1 Set
100 Reps
-
2
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Pull-Up (Bodyweight)
1 Set
100 Reps
-
4
Preacher Curl (Machine)
1 Set
100 Reps
-
5
Run
1 Set
3 Reps
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Chest Press (Machine)
1 Set
100 Reps
-
3
Lateral Raise (Dumbbell)
1 Set
100 Reps
-
4
Shoulder Press (Machine)
1 Set
100 Reps
-
5
Chest Supported Row (Machine)
1 Set
100 Reps
-
6
Tricep Rope Push Down (Cable)
1 Set
100 Reps
-
7
Run
1 Set
1 Reps
-