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Westside

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8 athletes joined

Program Description

Lift heavier weight

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 06, 2024 10:11
  • Last Edited
    Jun 18, 2025 08:29

Summary

Unlock your strength potential with the Westside program, a focused 3-week training regimen designed for serious lifters. Committing just three days a week, you’ll engage in a blend of barbell and cable exercises, including the Bench Press and Box Squat, targeting key muscle groups like your chest, arms, and legs. This program emphasizes both power and hypertrophy, ensuring you build strength while enhancing muscle definition. Get ready to challenge yourself and see significant gains in your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
4
12 reps
-
3
Tricep Extension (Cable)
4
10 reps
-
4
Hammer Curl
4
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Hack Squat
6
15 reps
-
3
Glute-Ham Raise
5
AMRAP
-
4
Kettlebell Swing
5
20 reps
-
5
Reverse Hyperextension
5
15 reps
-
6
Oblique Crunch
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Belt Squat
6
10 reps
-
3
Nordic Curl
5
8 reps
-
4
Leg Extension
4
20 reps
-
5
Reverse Hyperextension
4
20 reps
-
6
Oblique Crunch
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
70%
2
Speed Deadlift
6
2 reps
70%
3
Box Squat (Barbell)
5
8 reps
-
4
Reverse Hyperextension
4
20 reps
-
5
Decline Sit Up (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1 reps
RPE 9
2
Skull Crusher (Barbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
JM Press (Smith Machine)
3
10 reps
-
5
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
-
2
Floor Press (Barbell)
4
12 reps
-
3
Tricep Extension (Cable)
4
10 reps
-
4
Hammer Curl
4
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
9
3 reps
70%
2
Overhead Press (Barbell)
1
5 reps
-
3
Bench Press (Close Grip)
5
6 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
10
2 reps
75%
2
Speed Deadlift
5
2 reps
75%
3
Reverse Hyperextension
4
20 reps
-
4
Decline Sit Up (Weighted)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
80%
2
Speed Deadlift
4
2 reps
80%
3
Nordic Curl
5
10 reps
-
4
Leg Extension
4
15 reps
-
5
Sit Up
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
9
3 reps
75%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Pendlay Row
5
5 reps
-
4
Rolling Tricep Extension (Dumbbell)
5
8 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
9
3 reps
80%
2
Overhead Press (Barbell)
1
8 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Barbell Row
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Paused)
4 Sets
12 Reps
-
3
Tricep Extension (Cable)
4 Sets
10 Reps
-
4
Hammer Curl
4 Sets
12 Reps
-
5
JM Press (Smith Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Box Squat (Barbell)
12 Sets
2 Reps
70%
2
Speed Deadlift
6 Sets
2 Reps
70%
3
Box Squat (Barbell)
5 Sets
8 Reps
-
4
Reverse Hyperextension
4 Sets
20 Reps
-
5
Decline Sit Up (Bodyweight)
5 Sets
25 Reps
-
Day 3
1
Tempo Bench Press
9 Sets
3 Reps
70%
2
Overhead Press (Barbell)
1 Set
5 Reps
-
3
Bench Press (Close Grip)
5 Sets
6 Reps
-
4
Barbell Row
4 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-