Westside Barbell: Gym Based Home Workouts Wk.4
Main Training Days
Below is the forth 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 3 Rep Max Concentric Good morning
-Down Sets: 3 sets of 5 reps @ 80%-90 % of your max
-Stiff Leg Deficit Deadlift 3×12 (up weight from previous week)
-Step ups 3×20 per leg (you can add dumbbells in each hand to increase difficulty)
-Kneeling Crunches against band 3x20
Day 2: Max Upper
-Work up to a 1 Rep Max Pin Bench Press (pin set slightly above chest)
-Down Sets: 3 sets of 5 reps @ 80%-90% of max
-JM Presses 3 x 8 (increase weight from previous week)
-Pull-ups 3 × 20 (use a band for assistance if necessary)
-Hanging knee raises 3x20
Day 3: Dynamic Effort
Bench Press with 75% of max bench
3 sets of 3 reps Close grip
3 sets of 3 reps Competition grip
3 sets of 3 reps Wide grip
Box Squat 5 sets of 5 reps with 75% of your max squat
-straight weight
Deadlift 8 sets of 3 reps with 75% of your max deadlift
-straight weight
5 sets of 5 straight bar concentric good mornings
3 sets of 12 reps seal rows
3 sets of 20 side bends (holding a dumbbell, bar, or bands in hand)
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