Westside

by null

7 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
Jan 05, 2025 12:33

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WEEK 1

WEEK 2

WEEK 3

Day 1

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

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

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

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

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

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

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

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

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

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

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

-

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

-