Westside Barbell: Gym Based Home Workouts

Westside Barbell
Wed Mar 18, 2020

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

 

__________________________________________

Need Supplies

Bands

Books

Training Videos 

*In-stock items will ship out next day

__________________________________________

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

 

Leave A Comment

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.