Westside Barbell: Gym Based Home Workouts

by Westside Barbell on March 18, 2020

 Main Training Days

Below is the first 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 Deadlift

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

-Romanian deadlift 3×12

-Lunges 3×20 per leg

-Hanging leg raises 3×20

 

Day 2: Max Upper 

-Work up to a 1 Rep Max Bench press (competition width)

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

-Skull Crushers 3 x 8

-Barbell rows 3 × 8

-Side bends w/ 45lb plate in hand

 

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

 

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

 

3 sets of 12 reps Rack Pulls (set the rack safety pins where the bar will rest on the right below the knee)

3 sets of 12 reps bent over rows

3 sets of 20 reps hanging leg raises

 

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

 

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