Weights are expensive and hard to come by, so we at Crossfit West have created a 6-week program to help you optimally build muscle and provide you some meaningful fitness while you’re at home.
But… you can use this program far beyond your home.
Need to travel? Throw a set in your bag. Don’t have access to weights? Throw a set in your sock drawer. Can’t afford a garage gym? Purchase a set of bands for under $60 bucks. Need some variety? Then this is the program for you.
How does this program work?
This program is 4 days per week. Here is the general format:
Day 1: Back, chest, biceps, triceps, and abs
Day 2: Legs, shoulders, biceps, triceps, and abs
Day 3: Back, chest, biceps, triceps, and abs
Day 4: Legs, shoulders, biceps, triceps, and abs
We’ve included a wide variety of exercises in this program to keep training interesting. We’ve also focused our attention on exposing you to different angles and positions in order for you to maximize muscular hypertrophy and continue development. We do this by using multiple sets across exercises, and increasing volume over these six weeks.
Each set of exercises is intended to be performed to the point of muscular failure, which is fundamental to maximizing muscular hypertrophy under low-intensity training.