Westside Barbell: Gym Based Home Workouts Wk.2

Westside Barbell
Wed Mar 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


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