Westside Barbell: Gym Based Home Workouts Wk.2

by Westside Barbell on March 25, 2020

Main Training Days

Below is the second week of bare-bones conjugate style workouts you can do to for your strength as well as increase GPP.

 

 

Day 1: Max Lower 

-Work up to a 1 Rep Max Sumo Squat

-Down Sets: 3 sets of 5 reps @ 80%-90 % of your max

-Romanian deadlift 3×12 (up weight from previous week)

-Lunges 3×20 per leg (you can add dumbbells in each hand to increase difficulty from previous week)

-Banded Side bends 3 x 20

 

Day 2: Max Upper 

-Work up to a 1 Rep Max Bench Close Grip Bench

-Down Sets: 3 sets of 5 reps @ 80%-90% of max

-Skull Crushers 3 x 8 (increase weight from previous week)

-Barbell rows 3 × 8 (increase weight from previous week)

-Kneeling Banded Ab Crunches 3 x 20 

 

Day 3: Dynamic Effort

Bench Press with 80% of max bench

3 sets of 3 reps Close grip

3 sets of 3 reps Competition grip

3 sets of 3 reps Wide grip

 

Squat 5 sets of 5 reps with 80% of your max squat

-straight weight

 

Deadlift 8 sets of 3 reps with 80% of your max deadlift

-straight weight

 

5 sets of 5 straight bar good mornings

3 sets of 12 reps bent over rows

3 sets of 20 reps hanging leg raises

__________________________________________________________

Need Supplies?

Bands

Books

Training Videos 

*In-stock items will ship out next day

__________________________________________________________

Need more structure or variation? Want to see videos or have Louie Simmons answer your questions? Join our conjugate training based membership site.

BACK TO TOP