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
Mar 04, 2025 05:11

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

1

Run

1

1

30 mins

-

-

2

Walk

1

30 mins

-

Day 5

1

Run

1

30 mins

-

2

Walk

1

30 mins

-

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

-