T Nation

Best Damn Workout in Home Gym/No Machines

Hello coach
I am going to start “The Best Damn Workout Plan For Natural Lifters” from monday.

I lift at home, i have a power cage, Olympic barbell, weight plates, pair of dumbbells, flat, and incline-decline bench and a multi-station gym machine which can be used for pulldown, seated rows, leg extensions, pec-deck flye, tricep and bicep work.
I can’t perform few lifts given in the program i.e.
Lying leg curls,
preacher curls,
Glute Ham Raise and Reverse Hyper,
Hack Squat Machine and Leg Press

can you please suggest alternate lifts that i can perform with available equipments

Lying leg curls: https://www.youtube.com/watch?v=LtTcXXgeRYo
Preacher curls: https://www.youtube.com/watch?v=JSUG_JR8gg4
GHR: https://www.youtube.com/watch?v=8-oixlAWXC4
Hack squat: https://www.youtube.com/watch?v=9VSQomFgQnM

1 Like

The band leg curls look good - he has a bench too and dumbbells, leg curls with a dumbbell between your feet are BRUTAL.

1 Like

Look up his recent artices Thibs put out a lot of content on training at home…

1 Like

@jskrabac thanx a lot…

HAMSTRINGS
I love (well I hate them, actually) leg curls using a Swiss Ball (check the Paul Carter videos on here). I also made a glute/ham raise station by attaching a sturdy shelf about 12 inches from the floor to jam my feet under (one of those sit up bars for door may work too). I have an anchor point on the wall to attach bands to assist the concentric. You can also do reverse hypers on your incline bench!

HACK SQUAT
Just use the barbell - put it on your pins about top of thigh height. Set up a thin board to raise your heels. Reverse back and collect it and execute.

Honestly, just use some imagination. Sounds like you have a great gym set up. Use it to its full potential and stop sweating small stuff like being unable to do preacher curl. Do a reverse curl; hammers; band-resisted; rope cable curl; Zotmans… You get the picture.

2 Likes

@JamesBrawn007 , i got it thanks,
i saw one attachment for GHR, shown to my

friend who is a welder he said he will make it.

I’m even more jealous now! The times I have devised bits of kit in my head and thought if only I had a welder mate. I’ll try and post a pic of my humble glute ham raise ‘machine’ later!

1 Like