logo
BoostcampPNG

Judah sigma gangsta Westside routine

by Judah F.

Program Description

Gain muscle and endurance for aesthetics and abilities

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2025 04:57
  • Last Edited
    Jun 18, 2025 10:32

Summary

Unleash your inner powerhouse with the Judah Sigma Gangsta Westside Routine! This 5-day program is designed to push your limits and build serious strength over just one week. Each workout focuses on compound movements and targeted exercises, ensuring you hit every muscle group effectively. Get ready to challenge yourself with a mix of dumbbell, barbell, and machine exercises, all tailored to maximize your gains. Perfect for those ready to elevate their training game and see real results!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
-
-
2
Reverse Pec Deck
2
1
12 reps
-
-
3
Overhead Press (Barbell)
2
1
5 reps
-
-
4
Incline Bench Press (Barbell)
2
1
6 reps
-
-
5
Pec Deck (Machine)
2
1
8 reps
-
-
6
Lying Tricep Extension (Barbell)
2
12 reps
-
7
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8 reps
-
2
Leg Curl
3
12 reps
-
3
Front Squat (Barbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Side Bend (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
12 reps
-
-
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Cable Low Row
4
1
8 reps
-
-
4
Pull-Up (Bodyweight)
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
1
8 reps
-
-
6
Hammer Curl
4
12 reps
-
7
Decline Sit Up (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
30 mins
-
-
2
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
30 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
-
-
2
Reverse Pec Deck
2 Sets
1 Set
12 Reps
-
-
3
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
-
-
4
Incline Bench Press (Barbell)
2 Sets
1 Set
6 Reps
-
-
5
Pec Deck (Machine)
2 Sets
1 Set
8 Reps
-
-
6
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
-
7
Plank
2 Sets
1 mins
-
Day 3
1
Wide Grip Lat Pulldown
4 Sets
1 Set
12 Reps
-
-
2
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
-
3
Cable Low Row
4 Sets
1 Set
8 Reps
-
-
4
Pull-Up (Bodyweight)
4 Sets
6 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
1 Set
8 Reps
-
-
6
Hammer Curl
4 Sets
12 Reps
-
7
Decline Sit Up (Bodyweight)
2 Sets
-
Day 2
1
Clean Deadlift
2 Sets
8 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Front Squat (Barbell)
3 Sets
8 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Side Bend (Dumbbell)
2 Sets
8 Reps
-
Day 4
1
Run
1 Set
1 Set
30 mins
-
-
2
Walk
1 Set
30 mins
-
Day 5
1
Run
1 Set
30 mins
-
2
Walk
1 Set
30 mins
-