GPP WORKOUTS AT HOME I – Basic

Westside Barbell
WORKOUT 1 WORKOUT 2 WORKOUT 3
Wall Sit: 1x Max Time Push-ups: 1x Max Reps Banded Good Mornings: 5x50
-until you collapse -most comfortable position
-squat stance Banded Forward Walk: 2x Trips
-keep heels under the knee (don't Close Grip Static Push-up -1 trip = 20yd down AND back
reach the feet forward and cheat) Position Holds: 6x Good Burn -ankle band
-elbows at 90º -keep glutes tight
Wall Sit: 3x Good Burn
-wide stance if hips are weak Moderate Grip Static Push-up Banded Reverse Walk: 2x Trips
-close stance if thighs are weak Position Holds: 4x Good Burn -1 trip = 20yd down AND back
-elbows at 90º -knee band
Seated Banded Hamstring Curl -keep glutes tight
x30, 40, 50, 60, 70, 60, 50, 40, 30 Wide Grip Static Push-up Position
-the higher the rep count, the Holds: 2x Good Burn Banded Lateral Walk: 2x Trips
lighter the band need be -elbows at 90º -1 trip = 20yd down AND back
-keep toes pointed downward -ankle and knee band
toward the floor Overhead Banded Triceps Ext: -face the same direction each
x30, 50, 70 way
Standing Banded Abs 5x20 -don’t allow feet/knees to touch
Banded Triceps Pushdown: x40,
60, 80 Single Arm Banded High Row:
4x25 (each arm)
Banded Face Pull: x50, 70, 90 -single-loop a band around a
point higher than the top of your
head, then pull the band to the
upper ribcage by driving the
elbow back
GPP WORKOUTS AT HOME II – Statics
Westside Barbell
Workout 1 Workout 2 Workout 3
Air Squat and Hold: 1x Max Time Push-up Hold: 1x Max Time Banded OH Triceps Ext. Static
-hold tight parallel squat positions -most comfortable position Hold: 6x30sec (arms at 90º)
-be sure to flex the hips and be -arms at 90º -ss-
actively ripping the carpet Banded Hammer Curl Static Hold:
Band Resisted Push-up Hold: 5x x30sec
Single Leg Split Squat Hold: 3x Good Burn
Good Burn (each leg) -mini band wrapped around back Banded Pressdown Static Hold:
-legs at 90º and around hands 5x40sec (arms at 90º)
-ss-
Seated Banded Leg Curl Hold: Banded Front Hold: 3x Good Banded Reverse Curl Static Hold:
x30, 45, 60, 45, 30sec Burn (30-45sec) x40sec
-legs at or just past 90º -standing on band, holding
opposite end at eye level until it Banded Tomahawk Ext: 4x50sec
Ab Bridge: 3x Max Time dips beneath chin (arms at 90º)
-keep abs engaged -ss-
Banded Face Pull Hold: 2x Good Banded Supinated Wrist Static
Burn (30-45sec) Hold: x50
GPP WORKOUTS AT HOME III – Giants
Westside Barbell
Workout 1 Workout 2 Workout 3
Giant Set 1: x3 Giant Set 1: x3 Giant Set 1: x3
-Diamond Push-up x10 -Wide Stance Air Squat x10 -Chair Dip x20 (elbows tight)
-Banded High Row x40 (hugging weighted object) -Heavy Object Curl x20
-Close Grip Push-up x10 -Wide Stance Wall Sit x1 min -Chair Dip x30 (elbows flared)
-Banded High Row x40 -Normal Stance Air Squat x15 -Heavy Object Curl x30
-Normal Grip Push-up x10 (hugging weighted object)
-Banded High Row x40 -Normal Stance Wall Sit x1 min Giant Set 2: x5
-Wide Grip Push-up x10 -Close Stance Air Squat x20 -Banded OH Ext. x30
-Banded High Row x40 (hugging weighted object) -Banded Hammer Curl x30
-Close Stance Wall Sit x1min -Banded Tomahawk Ext. x40
Giant Set 2: x4 -Banded Preacher Curl x40
-Banded Pulldown x30 Giant Set 2: x4 -Banded Williams Ext. x50
-Straight Arm Band Pulldown x30 -Banded Good Morning x40 -Banded Face Curl x50
-Band Tear x40 -Frog Stance Banded Pull
-Straight Arm Band Pulldown x40 Through x60
-Banded Face Pull x50 -Lying Banded Leg Curl x80
-Straight Arm Band Pulldown x50 -Seated Banded Leg Curl x100
-Standing Banded Abs x30
GPP WORKOUTS AT HOME IV – Giant V2
Westside Barbell
These catch up to you quick, and are executed in the following fashion:
Set 1: exercise 1
Set 2: exercise 1&2
Set 3: exercise 1, 2, & 3…
As you can tell, was the sets go on, the movements stack up.

Workout 1 Workout 2 Workout 3

-Incline Push-up x10 (feet up) -Air Squat x15 (hugging object) -Heavy Object OH Press x10
-Banded Wide Push-up x30 -Reverse Lunge x20 (each leg) -Moderate Object OH Press x20
-Push-up x10 -Split Squats x25 (each leg) -Light Object OH Press x30
-Banded Wide Push-up x30 -Wall Sit x1 min -Moderate Object Front Raise x20
-Decline Push-up x10 -Banded Pull Through x50 -Light Object Front Raise x30
-Banded Wide Push-up x30 -Banded Good Morning x50 -Banded Face Pull x40
-Bodyweight Skullcrusher x20 -Seated Band Hamstring Curl x50 -Banded Hammer Curl x40
-Banded OH Ext x60 -Lying Band Hamstring Curl x50 -Band Tear x50
-Banded Pressdown x80 -Bodyweight Air Squat x50 -Banded Hammer Curl x50
-Light Object Lateral Raise x100 -Banded Upright Row x60
-Banded Hammer Curl x60
GPP WORKOUTS AT HOME V – Reps
Westside Barbell
Workout 1 Workout 2 Workout 3
Ultra-Wide Push-up: 1x Max Reps Assisted Air Squat: 1x50 Standing Banded Shoulder Press:
-holding table/doorknob for 1x50
Chair Dips: 1x50 assistance
-elbows tucked -normal squat stance Banded Upright Row-into-Press:
1x75
Chair Dips: 1x75 Lying Banded Hamstring Curl:
-elbows flared 1x100 Banded Front Raise: 1x100
-lying on stomach
Banded Chest Press: 1x100 Banded Face Pull: 1x125
Assisted Air Squat: 1x100
Banded Triceps OH Ext: 2x125 -holding table/doorknob for Band Tear: 1x150
assistance -palms up
Banded Triceps Pressdown: -sumo deadlift stance
3x150 Can of Soup Lateral Raise: 1x200
Seated Banded Hamstring Curl:
1x150

Assisted Reverse Lunge: 1x75

(each leg)
-holding table/doorknob for
assistance
-normal squat stance
-lunging off 4” box/plate

Single Leg Seated Banded

Hamstring Curl: 1x200 (each leg)
GPP WORKOUTS AT HOME VI – Weighted
Westside Barbell
*many of these lifts will require extra weight in the way of a weight vest or heavy object

Workout 1 Workout 2 Workout 3

Incline Push-ups: x10, 20, 30, 40 Lying Banded Hamstring Curls: Bodyweight Triceps Extension:
x30, 40, 50, 60, 70 x5, 10, 15, 20, 25, 30, 25, 20, 15,
Push-ups: x15, 30, 15 10, 5
Bulgarian Split Squats: x10, 15, -hands slightly closer than
Decline Push-ups: x20, 30, 40, 20, 25 (each leg) shoulder width
30, 20 -keep torso upright
-drive through the heel Banded High Row: x30, 40, 50
Object Front Raise: x10, 20, 30,
40, 50 Wide Stance Squat: x20, 30, 40, Diamond Push-up: x10-15, 15-20,
30, 20 20-25, 25-30
Banded Front Raise: x30, 50, 70 -if no heavy enough object is
available to make it challenging, Banded Low Row: x40, 50, 60
Band Tear: x30, 40, 50, 60, 50, perform 3-10sec negatives
40, 30 Banded Face Pull: x50, 60 ,70
Seated Banded Hamstring Curl:
x70, 60, 50, 40, 30
GPP WORKOUTS AT HOME VII – Straight
Westside Barbell
Workout 1 Workout 2 Workout 3
Moderate Grip Deficit Push-up: Close Stance Air Squat: 7x30 (30 Diamond Push-up: 10x20 (20 sec
6x30 (30 sec rest) sec rest) rest)
-hugging object to chest
Wide Grip Decline Push-up: 5x40 Bodyweight Triceps Extension:
(40 sec rest) Wide Stance Air Squat: 2x60 (60 8x30 (30 sec rest)
sec rest) -hands slightly closer than
Object Front Raise: 4x50 (50 sec -hugging object to chest shoulder width
rest)
Reverse Lunge: 5x40 (each leg, Banded Hammer Curl: 6x40 (40
Banded Shoulder Press: 3x60 (60 40 sec rest) sec rest)
sec rest)
Lateral Lunge: 1x80 (each leg) Banded Reverse Curl: 4x50 (50
Banded Upright Row: 2x70 (70 sec rest)
sec rest) Seated Banded Hamstring Curl:
3x80 (80 sec rest)
Banded Face Pull: 1x80-100
(empty the tank) Lying Banded Hamstring Curl:
1x160

Banded Reverse Walk: 3x1min

(1min rest)
-ankle AND knee band
-keep glutes tight
GPP TACTICAL WORKOUTS AT HOME I
Westside Barbell
Workout 1
 Wide Stance Air Squat w/ 2 second pause in the bottom: 3 sets of Max Reps

 8 Sets: 20 Banded Good Mornings + 50 Seated Banded Leg Curls

 3 x 2 min: “Farmer’s Stairs” (Carry anything heavy in each hand and climb up and down stairs,
take 2-3 stairs at a time, if no stairs are available, perform alternating lunges)

 As many sets as possible in 8 min: 15 Knee to Elbow Sit-Up and 15 sec Front Plank

Workout 2
 10x Max Reps “Feet on Wall Push Up” (Place your feet on the wall and hands on the ground and
perform push-ups. The higher the feet are the hard the rep will be, adjust as need throughout 10
sets.)

 5 x 1:30 Face Pulls and Chest Pulls w/ Band (Alternate between the two as you see fit)

 3 sets of Overhead Isometric Holds (Hold an object overhead at full extension, perform two
presses of said object every 10 sec) (duration of each set is dictated by the weight of the object
being held)

 Old School Arm Circles: 200 to the front, 200 to the rear

 5 x 80 Triceps Push Down

Workout 3
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Strict form Burpees

Workout 4
5 x 400M RUN
GPP TACTICAL WORKOUTS AT HOME II
Westside Barbell
Workout 1
 3 Sets of 1:30 Max Rep Goblet Squat

 4 Sets: 50 Romanian Dead Lift+30 Alternating Lunge

 1 x 100 Tabletop Reverse Hyper

 Conditioning: With an object weighing 30-50 lbs (Think about a bag of rock salt or dog food!)
o Walk Half Mile w/ bag
o 100 Feet Anchored Sit Up
o Walk Half Mile w/ bag

Workout 2
 3 Rep at most difficult position possible: Feet elevated push up – continue to elevate feet higher
and higher until your final set of three difficult reps is complete. Finish in handstand if possible.

 Alternating Hand Dumbbell Clean 3 x 5:00

 200 Front Raise with two hands on a single dumbbell, hold it with one hand on each end

 10 x 10 Push Up w/ 10 second rest between sets

 300 Arm Circles, 150 forward and 150 to the rear

Workout 3
 20:00 Every minute on the minute
o Odd: Thirty Seconds Wide Stance Air Squat, rest the remainder of the minute
o Even: One Thirty Second Push Up! 15 seconds down 15 seconds up, rest the remainder

 5 Sets:
o 30 Short jumps to the front step, or second step of your home
o Run backward 75 yards
o 5 x 30 Knee to Elbow Sit Up
HOME BAND WORKOUT
Westside Barbell

EXERCISE SETS REPS

Facepulls 2 50
Triceps Extensions 2 50
Shoulder Activation Forward to Backward Rolls 4 10
Trunk Rotations 4 25
Partial Good Mornings 4 25
Wide Hamstring Curls 4 25
Glute Kick Backs 4 25
Abductor Lift 4 25
Adductor Lift 4 25
Ankle Rotation 4 25
Hip Lift 4 25
Hip Extension 4 25