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At home workout (no bench).

  • 25-12-2013 9:09am
    #1
    burrenguy
    Registered Users, Registered Users 2 Posts: 416 ✭✭


    Hi everyone. Please answer my question if you can.
    How does my workout look?
    Only have access to a barbell, squat rack and bodyweight exercises as I train at home currently.
    Day 1
    Deadlift: 5x5
    OH Press: 5x5
    Rows/ Cleans (depending on if I can learn to do power cleans): 5x5

    Day 2
    Back Squat: 3x5
    Pull ups/chin ups: 3x max (until I hit 10 across all sets, then I'll add weight)
    Dips/ push ups: 3x max (dips up to 15, push ups up to 20? Only add weight to dips though)

    I'm looking at working out four days a week probably, with Day 1 Monday, Day 2 Tuesday, day off Wednesday, Day 1 on Thursday and Day 2 on Friday.
    I'm 16, 5'9, about 53-55kg. My goals are to get stronger and bulk up.
    Any advice? Should i move to 3x5? Should i add in conditioning?
    Thanks.


Comments

  • #2
    siochain
    Registered Users, Registered Users 2 Posts: 2,548 ✭✭✭siochain


    Doing something like Wendler 5\3\1 BBB (without the BP) would give you and easy to follow structure. Loads of info and calculators available on the net.

    Yes on the conditioning. What’s your plans for conditioning.


  • #3
    burrenguy
    Registered Users, Registered Users 2 Posts: 416 ✭✭burrenguy


    siochain wrote: »
    Doing something like Wendler 5\3\1 BBB (without the BP) would give you and easy to follow structure. Loads of info and calculators available on the net.

    Yes on the conditioning. What’s your plans for conditioning.

    would 5/3/1 be suitable for a beginner though? I'm weak in all lifts.
    For the conditioning, I plan on building up to running 3 miles 3 times a week, then trimming the time down to 20 minutes.. I'll see when I reach that point.


  • #4
    siochain
    Registered Users, Registered Users 2 Posts: 2,548 ✭✭✭siochain


    burrenguy wrote: »
    would 5/3/1 be suitable for a beginner though? I'm weak in all lifts.
    For the conditioning, I plan on building up to running 3 miles 3 times a week, then trimming the time down to 20 minutes.. I'll see when I reach that point.

    Wendler is grand for a beginner might take some playing around with to get the numbers right on your program once that’s scaled right you’re fine. Just make sure some shows you the lifts right.


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