Hello everyone. I train in a very small home gym (I live in an appartement) and I currently have a barbell, adjustable bench, adjustable dumbbells, a chin up/dips station and lot of plates. Eventually I will have a squat stand (I don’t know if it’s the right word for it) in Christmas time, but until then I must workout without one. After some researches I found that in such a case, Jim recommended focusing on barbell row, deadlift, press, and clean. I designed a template, but I’m not sure if it’s really well written so any advices will be greatly appreciated.
Day 1 : barbell row 5/3/1 + FSL 3x5-8
Dumbbell bench press 5x10
Weighted chins 5x5-10
Day 2 : clean 5/3/1 and deadlift 5/3/1
Bulgarian split squat 5x10
Romanian deadlift 5x10
Weighted sit up 3x10
Day 3 : press 5/3/1 + FSL 3x5-8
Dumbbell row 5x10
Incline dumbbell bench press 5x10
Weighted dips 3x10
My goals are pretty standard, gaining mass, getting stronger and becoming more athletic. I will add some conditioning 2-3 times per week with some jump rope. Mobility is done daily with the defranco limber 11.
This template will be temporary, until I get my squat stands.
I apologize if I made any faults while writing this, I’m not an English native speaker.
Again, any advices would be appreciated, and if I wasn’t clear on something feel free to ask. Thanks.