Workout Program That Doesn't Include Squats

[lumocolor]

I know I've posted this here a copious of times by now but I've yet to get an answer and I'm really hoping someone can suggest me something please. I do not have a squat rack, and cannot get a gym membership. I currently have a bench press, barbell, dumbbells, free weights, and an incline decline bench.

Can someone please link me to or recommend me a good program that I could do with what I have? Thanks in advance.

[-Lucifer]

I currently have a bench press, barbell, dumbbells, free weights, and an incline decline bench.

- Front squat (you will have to clean first)
- BB hack squat
- Hip belt squat
- BB/DB Step up
- BB/DB Lunge/Reverse lunge
- Deficit deadlift

For your hamstrings:
- Romanian deadlift
- Stiff-legged deadlift
- Floor glute-ham raise (Google it)
- DB leg curl (could be risky)

What's the total of the weights you have?

[lumocolor]

Any other suggestions? I have regular 1" plates. Not olympic.

[javier85]

Any other suggestions? I have regular 1" plates. Not olympic.

You can use dumbbells to squat. Of course BB is recommended but hey, if you dont have any other option go for the DB squat. Or something like lunges or split squat.

Don't let not having a cage hold you back from your goals. Check out the stickies and get with a routine that was made by someone who knows what they're doing. Good luck to you.

[orca23554]

Can the height of the pins in the bench press be adjusted? If yes that can be used as a squat rack, I do the same, pic for reference



As you can see no safety mechanism if I miss a rep but have been able to build up to 1.2X BW for reps with this arrangement, better than not squatting at all anyday

[sameaha]

I know I've posted this here a copious of times by now but I've yet to get an answer and I'm really hoping someone can suggest me something please. I do not have a squat rack, and cannot get a gym membership. I currently have a bench press, barbell, dumbbells, free weights, and an incline decline bench.

Can someone please link me to or recommend me a good program that I could do with what I have? Thanks in advance.

Iam in your position no squat rack.
I guess you have to do leg press as your mail lift followed by deadlift then do lunges leg curl and bulgarian DB squat
That is more than enough

[chazzy1864]

How about you design a workout instead of having others do it for you?

[Concat]

Any other suggestions? I have regular 1" plates. Not olympic.

?

What does that matter?

Lucifer gave you a pretty comprehensive list of exercises you can do instead of squats. I don't understand why you need other suggestions.

[chazzy1864]

?

What does that matter?

Lucifer gave you a pretty comprehensive list of exercises you can do instead of squats. I don't understand why you need other suggestions.

So he can incorrectly use - a copious amount of times - the word copious in copious threads on this subject over and over?

[t8rtot]

-
- Deficit deadlift

Is this just elevating yourself slightly ( say 4-6 inches) off the floor to increase the ROM on a standard deadlift? If so, what are the major benefits to such a lift?

[chazzy1864]

Is this just elevating yourself slightly ( say 4-6 inches) off the floor to increase the ROM on a standard deadlift? If so, what are the major benefits to such a lift?

More emphasis on the legs.

[lumocolor]

You can use dumbbells to squat. Of course BB is recommended but hey, if you dont have any other option go for the DB squat. Or something like lunges or split squat.

Don't let not having a cage hold you back from your goals. Check out the stickies and get with a routine that was made by someone who knows what they're doing. Good luck to you.

Thank you. I'm planning on doing Allpro's beginner. Should I just sub out BB squats with DB squats? And same with OHP, just use dumbbells?

[quadsimodo]

- Front squat (you will have to clean first)
- BB hack squat
- Hip belt squat
- BB/DB Step up
- BB/DB Lunge/Reverse lunge
- Deficit deadlift

For your hamstrings:
- Romanian deadlift
- Stiff-legged deadlift
- Floor glute-ham raise (Google it)
- DB leg curl (could be risky)

What's the total of the weights you have?

^^this
also do duck stance deadlifts for quads. deficit duck stance deadlifts for a better quad workout. but in reality. nothing replaces the barbell squat. front squats are good especially if you do have to clean it, but the back squat is better. I suggest getting an old school squat rack and learn proper technique and proper way of how to bail on squats.