Main Training Days

Below is the third 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 Good morning 

-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)

-Standing Crunches against band 3x20

Day 2: Max Upper 

-Work up to a 1 Rep Max Wide 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)

-Hanging knee raises 3x20

Day 3: Dynamic Effort

Bench Press with 85% 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 85% of your max squat

-straight weight

Deadlift 8 sets of 3 reps with 85% of your max deadlift

-straight weight

5 sets of 5 straight bar good mornings (up weight from previous week)

3 sets of 12 reps bent over rows (up weight from previous week)

3 sets of 20 reps hanging leg raises (up weight from previous week)