How to Build Muscle with Limited Gym Equipment
There is always a reason NOT to do something. Excuses are in full supply, you can always find one if you wan’t to wiggle out of something. The thing is… the opposite is true as well. If you have dedication to complete a goal, you will find ways to get there no matter the obstacles.
How to use this guide
Each section is categorized by body part… chest, back, shoulders, legs, arms, and core. In each section you can look for the equipment you are lacking and see substitutes for common exercises. This should help you easily navigate to the movement you are looking to substitute an exercise for.
Working Out with Limited Equipment
Not everyone has access to the ideal gym, but most people have access to some forms of equipment. If you are in the United States, there are many “big box” gyms that are incredibly affordable. In other countries, there is access to gyms and health clubs. These are often more expensive, but in many cases offer great amenities. In some areas, people do not have access to a gym whatsoever and they often have to come together as a community and build their own “garage gym”. No matter the situation, if there is a goal to build muscle… it can be done.
In many cases, most people will fall in a combination of what they have access to. Maybe your gym has plenty of dumbbells but it lacks squat racks. Maybe you’ve built up a small home gym, but lack the machines that are found in a bigger health club. Or, maybe you just want to avoid the gym all together because of personal reasons. Each person is different and there is no one RIGHT way to train. In general though, I blow the whistle on the whole “no equipment” training method. YES, you can build muscle using calisthenics and body weight training. YES, you can get lean and defined through sprinting, running, climbing, etc. But, this is not a post about those methods. This post is about bodybuilding with limited equipment and building muscle as fast as possible. The quickest path to big gains is with weights, it’s been proven over and over. The substitutions below will help you implement creative ways to get around lifting equipment barriers.
This post is also to help anyone who is interested in my 12 Week Beginner Bulk Program but is concerned with their access to equipment. These substitutions will help you be successful no matter what!
Build Your Chest with Limited Gym Equipment
The following are exercises variations for training the Chest depending on what equipment you are lacking.
If you don’t have a barbell…
Below are the major lifts using a barbell for the chest and a list of possible substitutions. *Please note that I consider having a Smith Rack a good substitute for a free weight barbell. If you have access to the Smith Rack, use it the best you can and you will progress.
Barbell Bench Press
Dumbbells: If you have Dumbbells, you’re in luck! This is the easiest substitution for the Barbell Bench Press. Use heavier weights and lower reps. Train at a variation angles for best overall development (decline, flat, and inclines). For those using the Bulk Program… Do the same sets and reps that are assigned for the Barbell Bench Press. When you do additional Dumbbell Presses, do them at a lighter weight.
Bodyweight: The push up will be your best friend in substituting for the barbell. Start with variations on your knees and even against the wall. Slow and controlled. Move your arms to different widths apart and also play with the angle of your hands. Learn to push straight up from the chest and not using momentum. For those using the Bulk Program… Do the same sets for the Barbell Bench Press. Determine reps by what is possible for your current level of strength. Your last few reps should be difficult and pushing to failure.
If you don’t have dumbbells…
Below are the major lifts using dumbbells for the chest and a list of possible substitutions.
Dumbbell Bench Press
Barbell: Instead of switching from Barbell to Dumbbell presses, you can just continue with Barbell press. Train at a variety of angles and switch weight up to hit proper rep ranges. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Bench Press. When you do additional Barbell Presses, do them at a lighter weight. You will get gassed doing this and need to push a pretty lightweight towards the end.
Bodyweight: The push up will be your best friend in substituting for presses. Start with variations on your knees and even against the wall. Slow and controlled. Move your arms to different widths apart and also play with the angle of your hands. Learn to push straight up from the chest and not using momentum. For those using the Bulk Program… Do the same sets for the Dumbbell Press. Determine reps by what is possible for your current level of strength. Your last few reps should be difficult and pushing to failure.
Dumbbell Fly
Cables: If you have access to a cable machine, this is the best substitute. Do a cable fly with both arms or alternating arms. Move the cable to various height positions to hit different areas of the chest. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Fly. When you do additional Cable Fly movements, do them at a lighter weight.
Bodyweight: The Fly works the entire chest, but I find it really toasts the outer portion nearing your front lats. To mimic this with bodyweight, you can do a push up with a very wide arm position. This will put the resistance on those outer portions. Use your knees to develop strength and add a little help. Another great variation of this exercise is against the wall. Again, keep hands very wide and go very slow at an angle until your face is close to the wall. Then, push up. You can modify this exercise by doing it in a door way. Body at an angle and both hands on the walls. Dip into the doorway with your body, hold for a moment, and then push back up. Focus on feeling the burn near your front lats. For those using the Bulk Program… Do the same amount of sets for the Dumbbell Fly. Determine reps by what is possible for your current level of strength. Your last few reps should be difficult and pushing to failure.
Plates: If you have a bench and plates, then you’re in luck. You can use those plates as a substitute. Find a hand grip that will securely hold the plate. This can usually only be done for a 5-25lb plate. Perform the Fly just like you would with Dumbbells. You many need to go less reps because your hand grip may weaken. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Fly.
Dumbbell Pullover
Barbell: If you have a barbell, this is the best substitute. Grip the barbell with a closer grip width, about 6-10in apart. Send the barbell back slowly behind the head and focus on squeezing your pecs together when bringing the weight back up. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Pullover.
Bodyweight: The pullover is great for stretching the rib cage out and really lengthening the chest muscles. But, it also tends to work the inner areas of the chest. A good variation for those who only have bodyweight alternatives would be to do a close hand position push up. This can also be done with knees or against the wall. Go slow and focus on feeling the inside portion of your chest burn on the movement. For those using the Bulk Program… Do the same amount of sets for the Dumbbell Fly. Determine reps by what is possible for your current level of strength. Your last few reps should be difficult and pushing to failure.
Plates: If you have a bench and plates, then you’re in luck. You can use a plate as a substitute. Grip the plate with both hands, one on each side. Hook your hands into the handles if you can for stability. Lower the plate behind your head just how you would with a Dumbbell. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Pullover. Go up in weight as much as you can without losing grip stability. You most likely will cap out at 45lb.
If you don’t have cables…
Below are the major lifts using cables for the chest and a list of possible substitutions.
Cable Fly
Dumbbells: If you don't have access to a cable machine, dumbbells are the best substitute. Do a dumbbell fly with both arms or alternating arms. Move your bench to various incline/decline/flat positions to hit different areas of the chest. For those using the Bulk Program… Do the same sets and reps that are assigned for the Cable Fly. These are usually towards the end of your workout, so use a lighter weight for this second round of Fly exercises.
Bodyweight: The Fly works the entire chest, but I find it really toasts the outer portion nearing your front lats. To mimic this with bodyweight, you can do a push up with a very wide arm position. This will put the resistance on those outer portions. Use your knees to develop strength and add a little help. Another great variation of this exercise is against the wall. Again, keep hands very wide and go very slow at an angle until your face is close to the wall. Then, push up. You can modify this exercise by doing it in a door way. Body at an angle and both hands on the walls. Dip into the doorway with your body, hold for a moment, and then push back up. Focus on feeling the burn near your front lats. For those using the Bulk Program… Do the same amount of sets for the Cable Fly. Determine reps by what is possible for your current level of strength. Your last few reps should be difficult and pushing to failure.
Plates: If you have a bench and plates, then you’re in luck. You can use those plates as a substitute. Find a hand grip that will securely hold the plate. This can usually only be done for a 5-25lb plate. Perform the Fly just like you would with Cables. You many need to go less reps because your hand grip may weaken. For those using the Bulk Program… Do the same sets and reps that are assigned for the Cable Fly. These are typically at the end of the workout, so use a lightweight plate and really burn out!
If you don’t have machines…
Below are the major lifts using machines for the chest and a list of possible substitutions.
Pec Deck (Machine Fly)
Dumbbells: If you don't have access to a Pec Deck, dumbbells are the best substitute. Do a dumbbell fly with both arms or alternating arms. Move your bench to various incline/decline/flat positions to hit different areas of the chest. You can also do a Fly sitting straight up. This require quite a low weight dumbbell, but sit with your back against the wall or a bench. Hold the dumbbells out to your sides, the dumbbells should be vertically upright in your hands. Slowly bring the dumbbells together towards the front of you keeping them even, straight, and don’t let your back come off the support. Squeeze, pause, and repeat. For those using the Bulk Program… Do the same sets and reps that are assigned for the Machine Fly. These are usually towards the end of your workout, so use a lighter weight for this second round of Fly exercises.
Bodyweight: The Machine Fly tends to really hit the inner portion of the chest. A good variation for those who only have bodyweight alternatives would be to do a close hand position push up. This can also be done with knees or against the wall. Go slow and focus on feeling the inside portion of your chest burn on the movement. For those using the Bulk Program… Do the same amount of sets for the Pec Deck. Determine reps by what is possible for your current level of strength. Your last few reps should be difficult and pushing to failure.
Plates: If you have plates, then you can do an alternative push exercise. This exercise can be done lying down on a flat bench or standing up with your back against a wall. Grip the plat between your palms, like a prayer position but with finger tips facing forward - not up. Squeeze the plate hard between your palms and push forward. Squeeze and pause at the top of the movement, you should feel a hot burn in your inner chest. For those using the Bulk Program… Do the same sets and reps that are assigned for the Cable Fly. These are typically at the end of the workout, so use a lightweight plate and really burn out!
Cables: If you have access to a cable machine, this is a great substitute. Do a cable fly with both arms or alternating arms. Move the cable to various height positions to hit different areas of the chest. For those using the Bulk Program… Do the same sets and reps that are assigned for the Machine Fly. When you do additional Cable Fly movements, do them at a lighter weight.
Dips (Chest Variation / Assisted)
Bodyweight: The Dip is a bodyweight exercise, but it’s often difficult to do without assistance when you are starting out (and even further on!). If you have a dip bar, but no assistance option… you can use bands to help pull you up. The resistance band would be placed on each handle and then either place under your feet or knees to help provide assistance. You may need to look up a couple videos to see how this can be done for your set up. Another method is using a doorway. Body at an angle and both hands on the walls. Dip into the doorway with your body, hold for a moment, and then push back up. Focus on feeling the burn near your front lats. For those using the Bulk Program… Do the same amount of sets for the Dips. Determine reps by what is possible for your current level of strength and the type of resistance band(s) you have. For doorway movement, do as many reps as you can until failure or a good burn is reached.
Build Your Back with Limited Gym Equipment
The following are exercises variations for training the Back depending on what equipment you are lacking.
If you don’t have a barbell…
Below are the major lifts using a barbell for the back and a list of possible substitutions. *Please note that I consider having a Smith Rack a good substitute for a free weight barbell. If you have access to the Smith Rack, use it the best you can and you will progress.
Barbell Deadlift (all variations)
Dumbbells: Yes, you can deadlift with Dumbbells… it just requires a lot of focus on form. There are two ways to place the Dumbbells… One is to keep them horizontal and in front of you. The other is to place them vertical and to your sides. The key is keeping the Dumbbells close to your body, do not swing them out. They should come straight up when you lift. I advise you watch a few different videos on “dumbbell deadlifts” to see form and execution. You can use Dumbbells for each variation of the deadlift… regular, wide leg, straight leg, and trap bar. I do highly recommend that you get to a barbell for deadlifting… it’s fun and will really push your progression. But, if you can’t… utilize dumbbells. For those using the Bulk Program… Do the same sets and reps that are assigned for the Deadlifts. Use the heaviest weight possible without losing grip.
Sandbag: While I recommend Dumbbells or getting to a Barbell asap, the sandbag can work in a pinch. The nice thing about a sandbag is that it can be loaded pretty heavy. You can deadlift a sandbag with handles. The sandbag will be a bit clumsy and brush up against your body more than dumbbells, but it can work. For those using the Bulk Program… Do the same sets and reps for the Deadlift. If you have a lighter sandbag, do more reps than are recommended.
Barbell Row (all variations)
Dumbbells: The Dumbbell Row is a great substitute for the Barbell. You will typically need to drop down in resistance weight for this to be the most effective. Set your body up just like you would for the Barbell Row, but hold the Dumbbells instead. Focus on squeezing your lats together at the top of the movement. For those using the Bulk Program… Do the same sets and reps that are assigned for the Barbell Row. Use the heaviest weight possible without losing grip. When doing additional Dumbbell Row movements, try to go just as heavy.
Sandbag: Sandbag Rows work because they are set up very similar to a Barbell Row. Use a sandbag with handles and load as heavy as possible for your current strength in the movement. For those using the Bulk Program… Do the same sets and reps for the Barbell Row. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: An alternative to the Row is a Decline Pull Up. You’ll need to find something that you can hang off of at an angle. Your back should be facing the ground and your arms about shoulder width or wider apart. You will then pull up so your chest comes up towards your hands. Hold and squeeze at the top of the movement, try to think of your shoulder blades touchings. For those using the Bulk Program… Do the same amount of sets for the Barbell Row. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Cables: If you have access to cables, attach a wide grip bar to the cable and set the height at the floor. Get in a bent row position and slowly row the cable up to your lower chest or belly. Pause and hold at the top of the movement for maximum effect. For those using the Bulk Program… Do the same amount of sets and reps for the Barbell Row. Go as heavy as you can without losing balance or tension of your lower body.
Rack Pull
Dumbbells: The Rack Pull is a barbell movement through and through. But, it does work on grip strength in addition to back strength. A good way to substitute this is to do Farmer Carries. Grab two heavy Dumbbells and walk. Slow and controlled. If you don't have a lot of space, then literally just stand and hold. The goal is to increase the strength of your grip but also put a big amount of tension on the traps. For those using the Bulk Program… Do the same sets that are assigned for Rack Pulls. Use the heaviest weight possible without losing grip. Hold on until nearing failure.
If you don’t have dumbbells…
Below are the major lifts using dumbbells for the back and a list of possible substitutions.
Dumbbell Row (all variations)
Barbell: Instead of switching from Barbell to Dumbbell Rows, you can just continue with Barbell rows. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Rows. When you do additional Dumbbell Rows later in the workout, do them at a lighter weight or change the grip variation.
Bodyweight: An alternative to the Row is a Decline Pull Up. You’ll need to find something that you can hang off of at an angle. Your back should be facing the ground and your arms about shoulder width or wider apart. You will then pull up so your chest comes up towards your hands. Hold and squeeze at the top of the movement, try to think of your shoulder blades touchings. For those using the Bulk Program… Do the same amount of sets for the Dumbbell Row. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Cables: I’m a huge fan of Cable Rows. You can do various positions… standing, sitting, or incline on a bench. They’re fun to experiment with. The seated cable close grip or wide grip row is a great substitute for the Dumbbell Row. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Row. You will most likely be able to go heavier with the cable row, but keep in mind that you may be doubling up on Cable Rows during the same workout. If so, change the grip or body position to switch it up.
If you don’t have cables…
Below are the major lifts using cables for the back and a list of possible substitutions.
Cable Row (all variations)
Dumbbells: If you don't have access to a cable machine, dumbbells are a great substitute. Dumbbell Rows can be done bent and standing, or on a bench (seated or incline). I love laying on a bench at an incline, facing the floor and rowing with a close grip using dumbbells. The burn is great. You can substitute the close grip and wide grip cable row by using a bench and dumbbells. For those using the Bulk Program… Do the same sets and reps that are assigned for the Cable Rows. If you have more Dumbbell Rows later in the workout, your resistance weight may need to be lighter.
Bodyweight: An alternative to the Row is a Decline Pull Up. You’ll need to find something that you can hang off of at an angle. Your back should be facing the ground and your arms about shoulder width or wider apart. You will then pull up so your chest comes up towards your hands. Hold and squeeze at the top of the movement, try to think of your shoulder blades touchings. For those using the Bulk Program… Do the same amount of sets for the Cable Row. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Barbell: Instead of doing Cable Rows, you can do more Barbell rows. The downside is being able to change your grip. You can try overhand and underhand Barbell Rows to switch it up. For those using the Bulk Program… Do the same sets and reps that are assigned for the Cable Rows. You will most likely hit these additional rows with a lighter weight than your first round of Barbell Rows.
Lat Pulldown (all variations)
Bodyweight: It is difficult to mimic the Pulldown, but a good alternative would be the Decline Pull Up. It will engage the width building power of the lats. You’ll need to find something that you can hang off of at an angle. Your back should be facing the ground and your arms about shoulder width or wider apart. You will then pull up so your chest comes up towards your hands. Hold and squeeze at the top of the movement, try to think of your shoulder blades touchings. Another option is to do Pull Ups. It is NOT the same as a Pulldown, but it is still a great way to fire up your back muscles and lats. Use a resistance band to help assist you in your Pull Ups. For those using the Bulk Program… Do the same amount of sets for the Pulldown. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Barbell: If you have a Barbell, then I’d recommend doing Underhand Barbell Rows as a substitute. Use a lighter weight and focus on drawing the weight to your body without relying so much on your arm strength. Grip the bar with a lighter hold and nestle the bar in your palms vs. death gripping it. This will help take the focus off your arm strength. For those using the Bulk Program… Do the same sets and reps that are assigned for the Pulldown. Use a lighter weight than your normal Barbell Rows.
Rope Straight Arm Pulldown
Dumbbells: If you don't have access to a cable machine, you can use dumbbells to hit your lats in a similar way. Lie on an incline bench, with your chest on the bench and facing down/forward. Grip two dumbbells out in front of you, with a close vertical grip. Slowly pull each arm back, out, and to your side. Pause at the top of the movement, arms should be at your sides. Then lower back, do not swing. You should feel a pull from your lats when you bring the weights up to your sides. For those using the Bulk Program… Do the same sets and reps that are assigned for the Straight Arm Pulldown.
Barbell: Another exercise to engage your lats in a similar way to the Straight Arm Pulldown is actually the Pullover. I recommend using either a Dumbbell or a Barbell for this movement. Focus on not swinging your arms and controlling the movement slowly, this will ensure that you engage your lats. For those using the Bulk Program… Do the same sets and reps that are assigned for the Straight Arm Pulldown. You will most likely need to use a lighter weight than you typically use for Pullovers.
Shotgun Row
Dumbbells: An excellent substitute for the Shotgun row is the Single Arm Dumbbell Row. Focus on pulling with your lats and not swinging your arm up. You don’t need to row super high either. I recommend watching several videos to get a good idea of form for this exercise. This is one of the top exercises you see performed incorrectly. Use a the heaviest weight possible without sacrificing form. Lean against a bench for support. For those using the Bulk Program… Do the same sets and reps that are assigned for the Shotgun Row.
If you don’t have machines…
Below are the major lifts using machines for the back and a list of possible substitutions.
Pull Ups (assisted)
Bodyweight: The Pull Up is a bodyweight exercise, but it’s often difficult to do without assistance when you are starting out (and even further on!). If you have a Pull Up Bar but no assistance option… you can use bands to help pull you up. The resistance band would be placed on each handle and then either place under your feet or knees to help provide assistance. You may need to look up a couple videos to see how this can be done for your set up. For those using the Bulk Program… Do the same amount of sets for the Pull Ups. Determine reps by what is possible for your current level of strength and the type of resistance band(s) you have. You will most likely only have one grip option (wide grip), but vary your grips if you can.
Build Your Legs with Limited Gym Equipment
The following are exercises variations for training the Legs depending on what equipment you are lacking.
If you don’t have a barbell…
Below are the major lifts using a barbell for the legs and a list of possible substitutions. *Please note that I consider having a Smith Rack a good substitute for a free weight barbell. If you have access to the Smith Rack, use it the best you can and you will progress.
Squats
Dumbbells: You can substitute the Barbell Squat for a Dumbbell or Kettlebell Goblet Squat. The Goblet Squat has you holding a dumbbell like a chalice and squatting low to the ground. It is an excellent butt builder and a great variation if you can’t squat using a barbell. For those using the Bulk Program… Do the same sets and reps that are assigned for the Barbell Squat. Use the heaviest weight possible without losing grip.
Sandbag: To squat using a sandbag, you’ll need to use a weight light enough that you can lift up and get onto your shoulders. Once the bag is situated on your shoulders, grab the handles so that you can keep it secure and squat down. You will not be able to squat that heavy using sandbags, but it is a good solution for squat development. For those using the Bulk Program… Do the same sets and reps for the Barbell Squat. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: If you can’t squat with weights, you should still squat. A bodyweight squat is great for beginners looking to learn proper form. Go very low and hold at the bottom before coming up. It may not be as hardcore looking as using a weighted barbell, but it still burns your lower body! To increase resistance, learn how to Pistol Squat which involves only using one leg. To increase resistance, try wearing a Ruck Pack or Weighted Vest. For those using the Bulk Program… Do the same amount of sets for the Barbell Squat. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement and feel a strong burn in your glutes and quads.
Plates: If you have plates, then you can hold one to your chest similar to the Goblet Squat. You may cap out at 45lbs, but it is a good solution in a pinch for loading your body with weight. For those using the Bulk Program… Do the same sets and reps that are assigned for the Barbell Squat. You should try to push to failure on this movement and feel a strong burn in your glutes and quads.
Barbell Deadlift (all variations)
Dumbbells: Yes, you can deadlift with Dumbbells… it just requires a lot of focus on form. There are two ways to place the Dumbbells… One is to keep them horizontal and in front of you. The other is to place them vertical and to your sides. The key is keeping the Dumbbells close to your body, do not swing them out. They should come straight up when you lift. I advise you watch a few different videos on “dumbbell deadlifts” to see form and execution. You can use Dumbbells for each variation of the deadlift… regular, wide leg, straight leg, and trap bar. I do highly recommend that you get to a barbell for deadlifting… it’s fun and will really push your progression. But, if you can’t… utilize dumbbells. For those using the Bulk Program… Do the same sets and reps that are assigned for the Deadlifts. Use the heaviest weight possible without losing grip.
Sandbag: While I recommend Dumbbells or getting to a Barbell asap, the sandbag can work in a pinch. The nice thing about a sandbag is that it can be loaded pretty heavy. You can deadlift a sandbag with handles. The sandbag will be a bit clumsy and brush up against your body more than dumbbells, but it can work. For those using the Bulk Program… Do the same sets and reps for the Deadlift. If you have a lighter sandbag, do more reps than are recommended.
Hip Thrust
Dumbbells: It may not be as comfortable, but you can hold a dumbbell on your lower abdomen or pelvis to do this exercise. You can also try resting and holding a dumbbell on each upper thigh. For those using the Bulk Program… Do the same sets and reps that are assigned for the Hip Thrust. Use the heaviest weight possible without being painful on your body.
Sandbag: The sandbag is a great solution for the Hip Thrust. It’s soft in shape and easily sits on your lower abdomen / pelvis area. For those using the Bulk Program… Do the same sets and reps for the Hip Thrust. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: It is not completely necessary to load the Hip Thrust with weight, you can perform the movement very slow and incorporate holds. For a more challenging variation, lay flat on the floor with heels up towards your butt. Lift your hips/butt up off the floor, hold, and then bring down slowly. Squeeze your glutes at the top of the movement. For those using the Bulk Program… Do the same amount of sets for the Hip Thrust. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement. This may require higher reps.
Plates: If you have plates, then you can rest one on your lower abdomen or pelvis to do this exercise. You can even load additional plates with the help of a partner. For those using the Bulk Program… Do the same sets and reps that are assigned for the Hip Thrust. You should try to push to failure on this movement and feel a strong burn in your glutes and quads.
Barbell Calf Raise
Dumbbells: The easiest substitute for the Barbell Calf Raise is to use dumbbells. Hold a dumbbell in each hand and raise to your toes using your calves. To switch up and add in a variation, try alternating calf raises. Do one leg at a time and hold the weight on the side that you are raising with. Stabilize yourself by holding onto something. For those using the Bulk Program… Do the same sets and reps that are assigned for the Barbell Calf Raise. These are trickier with balance, so train lighter until you build up strength.
Sandbag: Yep, you can do calf raises with a sandbag on your back. You’ll need to use a weight that you can hoist up on your shoulders. Balance will be a bit tricky, so you may need to adjust weight accordingly. For those using the Bulk Program… Do the same sets and reps for the Barbell Calf Raise. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: If done slowly and correctly, with proper squeeze at the top of the movement and a slow decline… you can do calf raises with no weight at all. To switch it up and increase resistance, train one leg at a time. For those using the Bulk Program… Do the same amount of sets for the Barbell Calf Raise. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement. This may require higher reps.
Plates: Similar to using dumbbells, hold plates at your side. You can do this movement on one leg and hold one plate on the side you are raising. For those using the Bulk Program… Do the same sets and reps that are assigned for the Barbell Calf Raise. You should try to push to failure on this movement.
If you don’t have dumbbells…
Below are the major lifts using dumbbells for the legs and a list of possible substitutions.
Dumbbell Calf Raise
Barbell: The best substitute for the Dumbbell Calf Raise is the Barbell Calf Raise. I find this exercise the best in the Smith Rack, but if you only have a free weight barbell… try using a lighter weight until you get balance down and make sure you use the safety guards in case you need to bail. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Calf Raises. If you already performed Barbell Calf Raises, try using one leg only and alternating. Or, try different foot angles and placements.
Sandbag: Yep, you can do calf raises with a sandbag on your back. You’ll need to use a weight that you can hoist up on your shoulders. Balance will be a bit tricky, so you may need to adjust weight accordingly. For those using the Bulk Program… Do the same sets and reps for the Dumbbell Calf Raise. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: If done slowly and correctly, with proper squeeze at the top of the movement and a slow decline… you can do calf raises with no weight at all. To switch it up and increase resistance, train one leg at a time. For those using the Bulk Program… Do the same amount of sets for the Dumbbell Calf Raise. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement. This may require higher reps.
Plates: Similar to using dumbbells, hold plates at your side. You can do this movement on one leg and hold one plate on the side you are raising. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Calf Raise. You should try to push to failure on this movement.
If you don’t have machines…
Below are the major lifts using machines for the legs and a list of possible substitutions.
Leg Extensions
Bodyweight: Leg extensions can be done off the side of a chair or bench. The trick to doing them unweighted is to really squeeze at the top of the movement and hold. You’d be surprised how much this actually helps build strength around the knees as well. If you have a partner, that person can push on your legs while you do the lift for added resistance. You can also experiment with resistance bands. Weight one down or tie to the bench/chair and wrap around your legs to provide some extra work coming up. For those using the Bulk Program… Do the same amount of sets for the Leg Extensions. Determine reps by what is possible for your current level of strength and the type of resistance band(s) you have. The goal is to get blood in your quads, don’t neglect this exercise.
Lying Leg Curl
Bodyweight: You can mimic the placement of a Lying Leg Curl Machine by lying stomach down on a bench. Grip the top of the bench and let your legs extend behind you. Bring your heels towards your butt slowly, squeeze at the top, and then slowly decline. Add resistance by strapping a resistance band around your ankles and tying to your bench or something nearby. You could also have a partner apply resistance to your legs. For those using the Bulk Program… Do the same amount of sets for the Lying Leg Curl. Determine reps by what is possible for your current level of strength and the type of resistance band(s) you have. The goal is to get blood in your hamstrings, so try what you can!
Dumbbells: You can mimic the placement of a Lying Leg Curl Machine by lying stomach down on a bench. Grip the top of the bench and let your legs extend behind you. Grab a dumbbell between your feet. Bring your heels towards your butt slowly, squeeze at the top, and then slowly decline. This definitely takes a little practice, but is a great alternative if you don’t have this machine. Ask a partner for help in placing the weight if you have one, that will be a great help! For those using the Bulk Program… Do the same amount of sets for the Lying Leg Curl. The goal is to get blood in your hamstrings, so try what you can!
Glute Machine
Bodyweight: The bodyweight movement that mimics the Glute Machine is called a Donkey Kick. Best way to do this is to get on all fours and slowly lift/kick one leg back at a time. You can add resistance using bands around your foot and braced to your thigh. A partner can also push against your foot as you raise it. I recommend looking up different videos of this exercise to get the form right. As long as you activate your glutes and give em’ a good squeeze, this is a good substitute. For those using the Bulk Program… Do the same amount of sets for the Glute Machine. Determine reps by what is possible for your current level of strength and the type of resistance band(s) you have. The goal is to get blood in your glutes, so you may need to go higher rep.
Leg Press
Barbell: The Leg Press is not easy to mimic, this is definitely a machine exercise. But, you can substitute Squats for the Leg Press. Try using a Hack Squat or a Front Squat to put a different strain on your legs. For those using the Bulk Program… Do the same sets and reps that are assigned for the Leg Press. If you already performed Barbell Squats, try using a different Squat variation like the Hack Squat and the Front Squat, or even the Pistol Squat.
Bodyweight: If you can’t do Leg Presses, then you’ll want to work in more bodyweight squats. Go very low and hold at the bottom before coming up. It may not be as hardcore looking as using a weighted barbell, but it still burns your lower body! To increase resistance, learn how to Pistol Squat which involves only using one leg. To increase resistance, try wearing a Ruck Pack or Weighted Vest. For those using the Bulk Program… Do the same amount of sets for the Leg Press. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement and feel a strong burn in your glutes and quads.
Dumbbells: You can substitute the Leg Press for a Dumbbell or Kettlebell Goblet Squat. The Goblet Squat has you holding a dumbbell like a chalice and squatting low to the ground. It is an excellent butt builder and a great variation if you can’t squat using a barbell. You can also try a close stance Squat holding a dumbbell at each side. This is a variation of the Hack Squat. For those using the Bulk Program… Do the same sets and reps that are assigned for the Leg Press. Use the heaviest weight possible without losing grip. The goal is to work the quads more than the glutes here, so don’t go too wide on your footing.
Sandbag: Instead of using the Leg Press, you’ll need to add in more Squats. To squat using a sandbag, you’ll need to use a weight light enough that you can lift up and get onto your shoulders. Once the bag is situated on your shoulders, grab the handles so that you can keep it secure and squat down. You will not be able to squat that heavy using sandbags, but it is a good solution for squat development. For those using the Bulk Program… Do the same sets and reps for the Leg Press. If you have a lighter sandbag, do more reps than are recommended.
Plates: If you have plates, then you can hold one to your chest similar to the Goblet Squat. You may cap out at 45lbs, but it is a good solution in a pinch for loading your body with weight. Keep your footing closer together, the goal is to put more workload on the quads than the glutes. For those using the Bulk Program… Do the same sets and reps that are assigned for the Leg Press. You should try to push to failure on this movement and feel a strong burn in your glutes and quads. You may need to go higher rep to get a good burn.
Seated Calf Raise or Leg Press Calf Raise
Sandbag: Yep, you can do calf raises with a sandbag on your back. You’ll need to use a weight that you can hoist up on your shoulders. Balance will be a bit tricky, so you may need to adjust weight accordingly. You could also place the sandbag over your thighs and sit upright. With your feet on a plate or the floor, raise up on your toes slowly. Hold, squeeze, and then decline. For those using the Bulk Program… Do the same sets and reps for the Seated Calf Raise. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: You won’t be seated, but you can incorporate more standing bodyweight calf raises. If done slowly and correctly, with proper squeeze at the top of the movement and a slow decline… you can do calf raises with no weight at all. To switch it up and increase resistance, train one leg at a time. For those using the Bulk Program… Do the same amount of sets for the Seated Calf Raise. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement. This may require higher reps.
Plates: Sit on a bench and place your feet on the ground or on the edge of a plate. Place plates on top of your knees and hold in place. Your feet will need to be pretty close together. Perform a calf raise while seated, slowly and hold at the top. Decline slowly as well. For those using the Bulk Program… Do the same sets and reps that are assigned for the Seated Calf Raise. You should try to push to failure on this movement.
Build Your Shoulders with Limited Gym Equipment
The following are exercises variations for training the Shoulders depending on what equipment you are lacking.
If you don’t have a barbell…
Below are the major lifts using a barbell for the shoulders and a list of possible substitutions. *Please note that I consider having a Smith Rack a good substitute for a free weight barbell. If you have access to the Smith Rack, use it the best you can and you will progress.
Military Press (all variations)
Dumbbells: The easiest solution here is to use a Dumbbell Press as a variation. You can perform these standing or seated. To switch things up, you can perform with both hands or with alternating hands. I recommend standing to best mimic the characteristics of using a barbell. For those using the Bulk Program… Do the same sets and reps that are assigned for the Seated Military Press. Use the heaviest weight possible. Your other sets of Dumbbell Presses may have to come down in resistance weight.
Sandbag: If you have a long enough sandbag, you can get the grip correct to do a Push Press. This involves a little more body motion and is less strict on the shoulders, but a good solution in a pinch. For those using the Bulk Program… Do the same sets and reps for the Seated Military Press but do this movement standing. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: The bodyweight movement that most mimics the Barbell Military Press is the Shoulder Press Handstand. This is no walk in the park, it’s a doozy. For beginners, you can keep your feet on the ground and get in a downward dog position. Then do a shoulder press towards the ground and come back up. Careful to keep your back straight and not arched. You can then progress to feet on the wall and eventually, straight up against the wall. Training with a partner will greatly help for this movement, they can help you upright. Watch videos to get an idea of proper form and technique. For those using the Bulk Program… Do the same sets for the Seated Military Press. Depending on your strength level, your reps may need to be pretty low.
Barbell Shrugs
Dumbbells: The easiest swap to make here is to just use Dumbbells. Hold a dumbbell at each side and shrug up. You’ll want to use a heavier weight, but still be able to control a slow movement. For those using the Bulk Program… Do the same sets and reps that are assigned for the Barbell Shrug. Use the heaviest weight possible without losing grip.
Sandbag: Load the sandbag pretty heavy and either place in front of you or behind you. Grab the handles and shrug up. Keep your elbows out a little wider than shoulder width. For those using the Bulk Program… Do the same sets and reps for the Barbell Shrug. If you have a lighter sandbag, do more reps than are recommended and really squeeze at the top.
Plates: Hold a plate at each side and shrug. You will most likely cap at 45lbs, but it works! For those using the Bulk Program… Do the same sets and reps for the Barbell Shrug. You may need to go high rep do to the lower weight.
If you don’t have dumbbells…
Below are the major lifts using dumbbells for the shoulders and a list of possible substitutions.
Dumbbell Overhead Press (all variations)
Barbell: The easiest solution here is to do variations of the Barbell Military Press. You can do them seated or standing. You can do them behind the neck or in front of you. You could also do a standing Push Press which involves using a heavier weight with a little momentum to help the weight up. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Overhead Press (double or single arm). When you do additional Presses later in the workout, do them at a lighter weight or change the style
Sandbag: If you have a long enough sandbag, you can get the grip correct to do a Push Press. This involves a little more body motion and is less strict on the shoulders, but a good solution in a pinch. For those using the Bulk Program… Do the same sets and reps for the Dumbbell Presses but do this movement standing. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: The bodyweight movement that most mimics the Overhead Press is the Shoulder Press Handstand. This is no walk in the park, it’s a doozy. For beginners, you can keep your feet on the ground and get in a downward dog position. Then do a shoulder press towards the ground and come back up. Careful to keep your back straight and not arched. You can then progress to feet on the wall and eventually, straight up against the wall. Training with a partner will greatly help for this movement, they can help you upright. Watch videos to get an idea of proper form and technique. For those using the Bulk Program… Do the same sets for the Seated Military Press. Depending on your strength level, your reps may need to be pretty low.
Lateral Raise (all variations)
Barbell: You can swap a Front Alternating Raise with a Barbell Front Raise. This will usually require quite a lightweight to get right. If you have a curl bar, use that. Grip the bar shoulder width and raise straight up and out on front of you. Pause at shoulder height and then lower slowly. Watch videos for proper technique. For those using the Bulk Program… Do the same sets and reps that are assigned for the Front Lateral Raise.
Plates: Plates are a great substitute for dumbbells. Grip a plate in each hand and perform the lateral raise. You can also do a front raise using both hands on a plate. For lateral raises, go lighter and focus on technique. For those using the Bulk Program… Do the same sets and reps that are assigned for the Lateral Raise (all variations). You may need to go higher rep if you can only hold a small plate.
Bodyweight: You can do lateral raises using resistance bands. Look up videos for how to hook the band properly around your forearm to perform lateral raises. Most often you will stand on the band and have a handle in each hand. For those using the Bulk Program… Do the same sets for the Lateral Raise (all variations). You will most likely need to go high rep to get a good burn.
Dumbbell Shrugs
Barbell: The easiest swap to make here is to just use a Barbell. I especially like doing these in a Smith Rack. Hold the barbell either in front of you or behind you. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Shrug. Use the heaviest weight possible without losing grip.
Sandbag: Load the sandbag pretty heavy and either place in front of you or behind you. Grab the handles and shrug up. Keep your elbows out a little wider than shoulder width. For those using the Bulk Program… Do the same sets and reps for the Dumbbell Shrug. If you have a lighter sandbag, do more reps than are recommended and really squeeze at the top.
Plates: Hold a plate at each side and shrug. You will most likely cap at 45lbs, but it works! For those using the Bulk Program… Do the same sets and reps for the Dumbbell Shrug. You may need to go high rep do to the lower weight.
If you don’t have cables…
Below are the major lifts using cables for the shoulders and a list of possible substitutions.
Rope Face Pull
Dumbbells: The goal of the Face Pull is to activate the rear delts. You can do this by doing a Rear Fly or a Rear Belt Row using dumbbells and a bench. Lay chest down on an incline bench for either exercise. The the fly, perform a Rear Delt Fly but lying incline on the bench. For the row, perform a wide grip dumbbell row focuses on staying as wide as you can with your hand distance. For those using the Bulk Program… Do the same sets and reps that are assigned for the Rope Face Pull. These are towards the end of your workout, so go lightweight and high rep.
Bodyweight: An alternative to hit the rear delts is the Decline Pull Up. You’ll need to find something that you can hang off of at an angle. Your back should be facing the ground and your arms about shoulder width or wider apart. You will then pull up so your chest comes up towards your hands. Hold and squeeze at the top of the movement, try to think of your shoulder blades touchings. For those using the Bulk Program… Do the same amount of sets for the Face Pull. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
If you don’t have machines…
Below are the major lifts using machines for the shoulders and a list of possible substitutions.
Shoulder Press Machine
Dumbbells: The easiest solution here is to use a Dumbbell Press as a variation. You can perform these standing or seated. To switch things up, you can perform with both hands or with alternating hands. I recommend sitting to best mimic the characteristics of using a Shoulder Press Machine. For those using the Bulk Program… Do the same sets and reps that are assigned for the Shoulder Press Machine. Use the heaviest weight possible. Your other sets of Dumbbell Presses may have to come down in resistance weight.
Barbell: Another solution here is to do variations of the Barbell Military Press. You can do them seated or standing. You can do them behind the neck or in front of you. You could also do a standing Push Press which involves using a heavier weight with a little momentum to help the weight up. For those using the Bulk Program… Do the same sets and reps that are assigned for the Shoulder Press Machine. When you do additional Presses later in the workout, do them at a lighter weight or change the style
Sandbag: If you have a long enough sandbag, you can get the grip correct to do a Push Press. This involves a little more body motion and is less strict on the shoulders, but a good solution in a pinch. For those using the Bulk Program… Do the same sets and reps for the Shoulder Press Machine but do this movement standing. If you have a lighter sandbag, do more reps than are recommended.
Bodyweight: The bodyweight movement that most mimics the Shoulder Press Machine is the Shoulder Press Handstand. This is no walk in the park, it’s a doozy. For beginners, you can keep your feet on the ground and get in a downward dog position. Then do a shoulder press towards the ground and come back up. Careful to keep your back straight and not arched. You can then progress to feet on the wall and eventually, straight up against the wall. Training with a partner will greatly help for this movement, they can help you upright. Watch videos to get an idea of proper form and technique. For those using the Bulk Program… Do the same sets for the Shoulder Press Machine. Depending on your strength level, your reps may need to be low.
Build Your Arms with Limited Gym Equipment
The following are exercises variations for training the Arms depending on what equipment you are lacking.
If you don’t have a barbell…
Below are the major lifts using a barbell for the Arms and a list of possible substitutions. *Please note that I consider having a Smith Rack a good substitute for a free weight barbell. If you have access to the Smith Rack, use it the best you can and you will progress. The only movement this will not properly work for is the Barbell Curl and also the Skull Crusher.
Barbell Curl
Dumbbells: You can substitute the Barbell Curl for Dumbbell Curls. There are many dumbbell curl variations. The best for mimicking the barbell curl are those wide a wider grip that allow for supination (dumbbell ends up horizontal with your chest). You can do these with both hands or alternating. For those using the Bulk Program… Do the same sets and reps that are assigned for the Barbell Curl. Use the heaviest weight possible while maintaining good form.
Sandbag: You can curl a sandbag, but the top of the movement will not be as effective as a barbell. Make sure you are using a sandbag with good handles that give enough room for you to bring your wrists close to your chest. For those using the Bulk Program… Do the same sets and reps for the Barbell Curl. If you have a lighter sandbag, do more reps than are recommended.
Resistance Bands: If you only have access to resistance bands for this movement, you can do a resistance band curl. Place the band beneath your feet and curl up with the handles. Try to keep your wrists horizontal as possible at the top of the movement. For those using the Bulk Program… Do the same amount of sets for the Barbell Curl. Do as many reps as possible and go for maximum blood flow.
Spider Curl
Dumbbells: Similar to the substitute for the Barbell Curl, but you want the placement of your hands to be closer together and out in front of you. The easiest way to do this is to lay incline on a bench. Lay with your chest down and arms hanging out in front of you. Hold your elbows up at a slight angle and curl with the weights in the air. Another substitution for the Spider Curl is the concentration curl. You can do these against a bench or your inner thigh. These are most often performed alternating arms. For those using the Bulk Program… Do the same sets and reps that are assigned for the Spider Curls. Use a lighter weight as these are usually for maximum blood flow to the bicep.
Resistance Bands: If you only have access to resistance bands for this movement, you can do a resistance band curl. Place the band beneath your feet and curl up with the handles. Try to keep your wrists horizontal as possible at the top of the movement. To mimic the Spider Curl, this can be done laying chest down on an incline bench or by keeping your hand position closer together. For those using the Bulk Program… Do the same amount of sets for the Spider Curl. Do as many reps as possible and go for maximum blood flow.
Close Grip Bench Press
Dumbbells: A great variation of this exercise is to do a Reverse Grip Dumbbell Chest Press. This movement takes a lot of form focus and you’ll want to put emphasis on your triceps. I recommend watching a few videos of how this is performed. For those using the Bulk Program… Do the same sets and reps that are assigned for the Close Grip Bench Press. You may not be able to do heavy sets very well, substitute for higher rep sets.
Bodyweight: The goal of the Close Grip Bench Press is to fire up and grow the triceps. There are two bodyweight movements that can help. Utilized Dips (triceps variation) or a Close Width Push Up. Both put emphasis on the triceps. You can use resistance bands to help on the dips. For those using the Bulk Program… Do the same amount of sets for the Close Grip Bench Press. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement. This may require higher reps.
If you don’t have dumbbells…
Below are the major lifts using dumbbells for the arms and a list of possible substitutions.
Dumbbell Curls and Hammer Curls
Barbell: The best substitute for Dumbbell Curls are Barbell Curls. Perform standing and try various grips and elbow positions. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Curls or Hammer Curls. If you already performed Dumbbell Curls or Hammer Curls, try using alternating arms or a lower weight and higher reps.
Bodyweight: One movement that will actually fire the biceps quite well is the pull up. Close grip is preferable for engaging the arms. You can use resistance bands to help pull you up since bodyweight is pretty difficult to do many reps with. For those using the Bulk Program… Do the same amount of sets for the Dumbbell Curls. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Resistance Bands: A resistance band can be great tool for Curls. There are several variations and way to hold the bands. You can easily do Hammer Curls this way or have a supinated grip. I recommend viewing several videos to see the variations and how to perform them. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Curls or Hammer Curls. You may need to go higher rep, but with good form… they will burn.
Overhead Tricep Press
Barbell: The best substitute using a Barbell would be the Skull Crusher. The Skull Crusher is performed lying on a bench flat or at a slight incline. Try to use a closer grip to best mimic the Overhead Press. Make sure that you lower the barbell fully behind your head to put maximum resistance on the triceps. I’d recommend watching videos of this exercise to get the form right. For those using the Bulk Program… Do the same sets and reps that are assigned for the Dumbbell Overhead Press.
Bodyweight: The goal of the Overhead Tricep Press is to fire up and grow the triceps. There are two bodyweight movements that can help. Utilize Dips (triceps variation) or a Close Width Push Up. Both put emphasis on the triceps. You can use resistance bands to help on the dips. For those using the Bulk Program… Do the same amount of sets for the Overhead Tricep Press. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement. This may require higher reps.
Resistance Bands: You can use resistance bands by situating the band behind you. Either seated or standing, grab the handles and press above your head while keeping the band behind you. For those using the Bulk Program… Do the same sets and reps that are assigned for the Overhead Tricep Press. You may need to go higher rep, but with good form… they will burn.
Cables: Set this movement up by placing a rope attachment on the cable machine. Place the height to the lowest setting. Grab the rope with both hands and pull up above your head. Walk out a ways and then position your hands behind your head. Push the rope straight up to do the press. Squeeze at the top to feel the triceps engage fully. For those using the Bulk Program… Do the same sets and reps that are assigned for the Overhead Tricep Press. You may need to go higher rep, but with good form… they will burn.
If you don’t have cables…
Below are the major lifts using dumbbells for the arms and a list of possible substitutions.
Tricep Rope Pushdown
Barbell: The best substitute using a Barbell would be the Skull Crusher. You could also perform the Close Grip Bench Press. For those using the Bulk Program… Do the same sets and reps that are assigned for the Tricep Pushdown. These sets will be lighter weight and more to flood the muscle with blood.
Bodyweight: The goal of the Overhead Tricep Press is to fire up and grow the triceps. There are two bodyweight movements that can help. Utilized Dips (triceps variation) or a Close Width Push Up. Both put emphasis on the triceps. You can use resistance bands to help on the dips. You could also perform dips with your hands on a bench and your body off the side. For those using the Bulk Program… Do the same amount of sets for the Tricep Pushdown. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Dumbbells: Good substitutes would be the Reverse Grip Dumbbell Chest Press or the Overhead Tricep Press. For those using the Bulk Program… Do the same sets and reps that are assigned for the Rope Pushdown. These will be lighter weight sets.
Cable Curls
Dumbbells: You can substitute the Cable Curls for Dumbbell Curls. There are many dumbbell curl variations. You can do these with both hands or alternating. For those using the Bulk Program… Do the same sets and reps that are assigned for the Cable Curls. Try to hit a higher rep zone for good blood flow.
Barbell: The best substitute for Cable Curls are Barbell Curls. Perform standing and try various grips and elbow positions. For those using the Bulk Program… Do the same sets and reps that are assigned for the Cable Curls. Perform these at a lighter weight and with higher reps, these are burn out sets.
Bodyweight: One movement that will actually fire the biceps quite well is the pull up. Close grip is preferable for engaging the arms. You can use resistance bands to help pull you up since bodyweight is pretty difficult to do many reps with. For those using the Bulk Program… Do the same amount of sets for the Cable Curls. Determine reps by what is possible for your current level of strength. Use as much help as needed to get these in a higher rep range.
Resistance Bands: A resistance band can be great tool for Curls. There are several variations and way to hold the bands. I recommend viewing several videos to see the variations and how to perform them. For those using the Bulk Program… Do the same sets and reps that are assigned for the Cable Curls . You'll want to perform these with higher reps as a burnout set.
If you don’t have machines…
Below are the major lifts using machines for the arms and a list of possible substitutions.
Tricep Machine
Barbell: The best substitute using a Barbell would be the Skull Crusher or the Close Grip Bench Press. The Skull Crusher is performed lying on a bench flat or at a slight incline. Try to use a closer grip to best mimic the Overhead Press. Make sure that you lower the barbell fully behind your head to put maximum resistance on the triceps. I’d recommend watching videos of this exercise to get the form right. For the Close Grip Bench Press, use a heavier weight and lower rep to really build strength. For those using the Bulk Program… Do the same sets and reps that are assigned for the Tricep Machine. This is a muscle builder, so don’t be afraid to go a little heavier.
Dumbbells: A great way to hit your Triceps from another angle is to do a Dumbbell Kickback. These done with a lighter weight, so don’t be surprised if you have to go low! Grip a dumbbell in each hand, to you sides. Bend like you are going to do a row but make your back more parallel to the ground. Keeping your whole body tight, “kick” the the weights straight back. Squeeze hard at the top of the movement, hold, and then decline. Go slow and do not swing. you can also do these using alternating hands. For those using the Bulk Program… Do the same sets and reps that are assigned for the Tricep Machine. Go light and increase the reps as needed to burn.
Bodyweight: Dips (triceps variation) are the perfect substitute for the Tricep Machine. Dips will put you at a similar angle and work the triceps the same way. You can use resistance bands to help on the dips. For those using the Bulk Program… Do the same amount of sets for the Tricep Machine. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Cables: If you don’t have access to a Tricep Machine, you can utilize the Rope Pushdown. There are multiple attachments to try for this movement including the rope, handles, V Bar, and a regular curl bar. Try experimenting with overhand and underhand grips as well. For those using the Bulk Program… Do the same sets and reps that are assigned for the Tricep Machine.
Build Your Core with Limited Gym Equipment
The following are exercises variations for training the Core depending on what equipment you are lacking.
The core is different from the areas above, it’s pretty easy to work with limited equipment. There are so many body weight movements that train the core. There are also inexpensive tools that can aid in your training and are easy to do in a small space. The one I’ll advocate for the most is an ab roller. The other is just a mat to lie on so that you can do crunches, toes touches, supermans, etc.
If you don’t have cables…
Below is a common exercise using cables for the core and a list of possible substitutions.
Cable Crunch
Barbell: A great weighted exercise for abs is a weighted crunch with a barbell. Lie on a decline bench and place a barbell above you like you are going to do a chest press. Hold the bar steady and straight while you lift your upper torso straight up. You need to go very high. Pause at the top and then slowly lower back down. Sounds easy but they’re hard. For those using the Bulk Program… Do the same sets that are assigned for the Cable Crunch, but go lower rep 8-12.
Bodyweight: The cable crunch adds resistance and helps build strength. If you don’t have access to cables, you can just do a standard crunch. Try to pause and hold at the top. If you want another overall core strength builder, try the Hollow Body. You basically do a pike but with all limbs out and up. Look for videos to help with form. For those using the Bulk Program… Do the same amount of sets for the Cable Crunch. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Plates: Another way to add weight to a crunch is to do a decline crunch while holding a plate to your chest. Come up off the bench with just the top part of your torso, not your whole upper halt (otherwise you’re really working your back). For those using the Bulk Program… Do the same sets that are assigned for the Cable Crunch, you may need to perform lower reps.
If you don’t have dumbbells…
Below is a common exercise using cables for the core and a list of possible substitutions.
Side Bend
Plates: If you have plates, they make a perfect tool for the side bend. Just grip the weight on one side and bend. Alternate to the other side after completing one side. For those using the Bulk Program… Do the same sets and reps that are assigned for the Side Bend.
Bodyweight: The goal of the side bend is to work the obliques. Another way of doing this with just a mat are toe touches. Lie flat on your back and lift your neck and very top of you back just slightly off the mat. Swipe your body to one side until your hand gets close to your heel. Come back to center and repeat for the other side. For those using the Bulk Program… Do the same amount of sets for the Side Bend. Determine reps by what is possible for your current level of strength. You should try to push to failure on this movement.
Don’t Let Limited Equipment Stop You from Getting After Your Goals!
I hope this guide will help convince you that there is a way around lifting hurdles. Too many people let lack of equipment get in their way of making gains. It’s not a valid excuse and it just delays progress. Get started with what you have. If you really fall in love with training, then you will naturally grow into a more advanced setting.
If you’d like to learn how to train with dedication and consistency, then check out the 12 Week Beginner Bulk Program. It includes all the tools you need to make BIG gains in 12 weeks time. Plus, it will help you develop habits will truly take hold and change your mindset.
If you are unfamiliar with any of the moves in this post, check out the database on bodybuilding.com. Every exercise can be found by searching for it by name.
I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.
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