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Westside Program
Sport
Intermediate
Machine strength
Plan Details
The Westside Program routine by eugeneagyeman is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Max Effort Upper Body
Est. 62 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
2 Sets x 20 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Tue
Dynamic Effort Lower Body
Est. 133 min
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Side-Lying Hip Flexor
3 Sets
Dumbbell Bicep Curl on Dome
3 Sets x 10 Reps
Treadmill Running
3 Sets
Abdominal Hip Roll
3 Sets x 10 Reps
Stability Ball Rollover
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Thu
Repetition Upper Body
Est. 77 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 3 Reps
Fri
Max Effort Lower Body
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
V-Up
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Plank
3 Sets
