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exercise alternatives
week 1-4
day 1: LOWER BODY 1
Barbell Hip Thrust
Pause back squat
Cable Kickbacks
Standing Cable Hip Abduction
day 2: upper BODY 1
Incline Dumbbell Press
(Weighted) Chin-Ups
Seated Dumbbell Shoulder Press
Seated Cable Row (mid/upper back focused)
Cable Lateral Raise
day 3: LOWER BODY 2
Smith Machine Reverse Lunge
Smith Machine Hip Thrust
Dumbbell Romanian Deadlift
Side Lying Hip Raise
day 4: upper BODY 2
Close Grip Bench Press
Lat Pulldowns
Standing Dumbbell Shoulder Press
Dumbbell Chest Supported Row (Mid/Upper Back Focused)
Rear Delt Cable Fly
day 5: LOWER BODY 3
Sumo Deadlift
Weighted Step-Ups (Knee Friendly)
(Weighted) Single Leg Hip Thrusts
Lateral Band Walk
week 5-8
day 1: LOWER BODY 1
Back Squat
Pause barbell hip thrust
Bodyweight 45 Degree Hyperextensions
Cable Kickbacks
day 2: upper BODY 1
Barbell Bench Press
Dumbbell Chest Supported Row (Mid/Upper Back Focused)
Incline Dumbbell Press
Lat Pulldowns
Chest Supported Dumbbell Rear Delt Row
day 3: LOWER BODY 2
Hip Thrust (Bodyweight)
Bulgarian Split Squat (Glute-focused)
Lying Leg Curls
Seated Hip Abduction Machine
day 4: upper BODY 2
Standing Barbell Overhead Press
(Weighted) Pull-Ups
Flat Dumbbell Press
Chest Supported Machine Row
Dumbbell Lateral Raises
day 5: LOWER BODY 3
Dumbbell Romanian Deadlift
Single-Leg Leg Press
Barbell Glute Bridge
Side Lying Hip Raise
week 9-12
day 1: LOWER BODY 1
Front Foot Elevated Reverse Lunges
Barbell Deadlift
Standing Cable Hip Abduction
Smith Machine Frog Pump
day 2: upper BODY 1
Standing Dumbbell Shoulder Press
Seated Cable Row (mid/upper back focused)
Push-Ups
Inverted Row
Lying Incline Lateral Raise
day 3: LOWER BODY 2
Barbell Hip thrust (1 ΒΌ reps)
Cable Kneeling Kickback
Pause Knee-Banded Barbell Hip Thrust
Banded Hip Abductions
day 4: upper BODY 2
Pause Bench Press
(Weighted) Pull-Ups
Seated Dumbbell Shoulder Press
Dumbbell Chest Supported Row (mid/upper back focused)
Rear Delt Cable Fly
day 5: LOWER BODY 3
Barbell Hip Thrust
back squat
Weighted 45 Degree Hyperextensions
Band Diagonal Kickback
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