Westside Barbell: Gym Based Home Workouts Wk.4

by Westside Barbell on April 09, 2020

 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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