T Nation

How to Adapt 5/3/1 to Home? Limited Weight, No Bench, No Rack

Hi all,

I’ve been following 5/3/1 consistently for the past four months since my country came out of lockdown and I’ve seen some serious gains which I am very happy with. However, my country has returned to lockdown and it will seem to lost at least 3 weeks, if not more. I don’t want to lose strength or muscle mass, so I was wanting to know if there were any home workouts I could be pointed to. I was considering doing as many exercises as I can for each muscle group, but doing very slow reps focussing on the eccentric phase and doing isometric holds.

Equipment available to me: 20kg kettlebell, 5kg adjustable bar with up to 50 kg of weights, dumbbell with same adjustable weights, 45kg resistance band.

Any and all advice is greatly appreciated!

You can’t really.

I’d just do some;

Pushups /dumbell press.
Any row or chinup/pullup variation.
Split squats/lunges or gobles squats / Kettlebell swings / SLDL’s or ab work for 50-100 reps for 3-4 days a week. You’ll be fine.