Westside Barbell: Gym Based Home Workouts
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 Supplies
*In-stock items will ship out next day
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