EXERCISE SUBSTITUTIONS
LOWER BODY EXERCISES
SQUAT: Hack squat, smith machine squat, leg press + 15 reps of back extensions
DEADLIFT: Trap bar deadlift, Romanian deadlift, Barbell hip thrust
BARBELL HIP THRUST: Round-back 45° hyperextension, glute bridge, leg extension
machine hip thrust
DUMBBELL WALKING LUNGE: Bulgarian split squat, reverse lunge, dumbbell stepup, single-leg leg press
LEG EXTENSION: Bodyweight squat (20 reps)
LYING LEG CURL: Seated leg curl, sliding leg curl, Swiss ball leg curl
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STANDING CALF RAISE: Any calf raise with your knee in the extended position
FRONT SQUAT: Goblet squat, leg press, bodyweight squat
CABLE PULL-THROUGH: KB swing, dumbbell RDL
SINGLE-LEG LEG PRESS: Assisted pistol squat, db step-up
SINGLE-LEG LEG EXTENSION: Leg extension
SWISS BALL SINGLE-LEG LEG CURL: Sliding leg curl, seated leg curl, single-leg
lying leg curl
TEMPO BACK SQUAT: Tempo goblet squat, tempo front squat
ROUND-BACK DUMBBELL 45° HYPEREXTENSION: Barbell hip thrust, straight back
45° hyperextension
SMITH MACHINE REVERSE LUNGE: Dumbbell walking lunge, Bulgarian split squat
ENHANCED-ECCENTRIC LEG EXTENSION: 3-second negative leg extension
ENHANCED-ECCENTRIC LYING LEG CURL: 3-second negative lying leg curl
LATERAL BAND WALK: Machine seated hip abduction
ROMANIAN DEADLIFT: Trap bar RDL, cable pull-through, stiff leg deadlift
PAUSE BARBELL HIP THRUST: Round-back 45° hyperextension, pause glute bridge,
pause leg extension machine hip thrust
SLOW ECCENTRIC GOBLET SQUAT: Slow-eccentric bodyweight squat
CABLE ROPE PULLTHROUGH: Machine glute kickback
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PUSH EXERCISES
BARBELL BENCH PRESS: Dumbbell press, machine chest press, smith machine
bench press
DUMBBELL SEATED SHOULDER PRESS: Arnold press, machine seated shoulder
press, seated barbell shoulder press
DIP: Assisted dip, dip machine, bench dip, close-grip bench press, dumbbell floor
press
LOW-TO-HIGH CABLE FLYE: Any cable fly which feels natural, pec deck
DUMBBELL ISOLATERAL SKULL CRUSHEr: EZ bar skull crusher, single-arm rope
triceps extension
DUMBBELL LATERAL RAISE: Machine lateral raise, resistance band lateral raise,
plate lateral raise
AB WHEEL ROLLOUT: Long-lever plank, plank, hollow body hold
CLOSE-GRIP BENCH PRESS: Floor press, dumbbell close-grip bench press
MILITARY PRESS: Db standing shoulder press, barbell seated shoulder press
DUMBBELL INCLINE PRESS: Barbell incline press, machine incline press
PEC DECK: Any cable fly
CABLE LATERAL RAISE: Machine lateral raise, resistance band lateral raise, plate
lateral raise
CABLE TRICEPS KICKBACK: Dumbbell triceps kickback
BICYCLE CRUNCH: Ab mat crunch, crunch, cable crunch
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BARBELL FLOOR SKULL CRUSHER: EZ bar skull crusher, floor press, pin press, JM
press
EGYPTIAN LATERAL RAISE: dumbbell lateral raise, cable lateral raise, band lateral
raise
ROPE OVERHEAD TRICEPS EXTENSION: Dumbbell overhead triceps extension
HANGING LEG RAISE: V-sit up
MILITARY PRESS / PUSH PRESS COMPLEX: Dumbbell shoulder press / push press
complex (same thing but with dumbbells)
TRICEPS V-BAR PRESSDOWN: Cable triceps pressdown (no attachment on the
cable)
MACHINE LATERAL RAISE: Dumbbell seated lateral raise
PLANK: Hollow body hold, suitcase hold
PULL EXERCISES
PULL-UP: Assisted pull-up, pronated pulldown
PENDLAY ROW: Bent over barbell row, one-arm dumbbell row, cable seated row
MACHINE HIGH ROW: One-arm dumbbell row, row off of pulldown machine (lean
torso back at a 45° angle)
SEATED FACE PULL: bBand pull apart, reverse cable flye, reverse pec deck
SNATCH GRIP BARBELL SHRUG: Dumbbell shrug
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REVERSE GRIP EZ BAR CURL: Pronated dumbbell curl, pronated cable curl
SUPINATED EZ BAR CURL: Supinated dumbbell curl, supinated cable curl
DUMBBELL PREACHER CURL: Machine preacher curl, dumbbell alternating
supinated curl
NEUTRAL-GRIP PULLDOWN: Single-arm pulldown, supinated pulldown
CABLE SEATED ELBOWS OUT ROW: Chest-supported T-bar row (wide grip)
CABLE SEATED ROW: Chest-supported T-bar row (diagonal grip)
KNEELING STRAIGHT-ARM CABLE PULL-OVER: Standing cable pull-over, dumbbell
pull-over
DUMBBELL ONE-ARM ROW: Single-arm cable row
CHEST-SUPPORTED T-BAR ROW W/BAND: Cable seated row w/ band, enhancedeccentric chest-supported T-bar row
LOW-TO-HIGH REVERSE FLYE: low-to-high face pull
ROPE UPRIGHT ROW: low-to-high face pull
DUMBBELL SUPINATED CURL: EZ bar curl
HIGH CABLE CURL: Whichever bicep curl which you feel the most
SINGLE-ARM PULLDOWN: Pulldown
SEAL ROW: Pendlay row, bent over barbell row
REVERSE PEC DECK: Teverse cable flye
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