In response to the Covid-19 pandemic I recently released prison training. A 3 week bodyweight program requiring ZERO equipment that will still get you jacked for only $0.69. I did this so cheap to help people out who had access to zero equipment during this time. There are a great deal of people who have some bands, a set of adjustable dumbells, or a few sets of dumbells, a rack, bench, a bar and weight and maybe a box. This is absolutely all you NEED to achieve any of your goals, and I wanted to reach out to these people too. To prove it I am going to list 180 of the exercises you can do for various body parts and movement patterns with just this equipment. If you don’t have all the equipment I listed, you will still have plenty to choose from with just a bar, rack, weights and a bench. Obvious/common movements, or movements that have been shown on my Instagram won’t be explained further, although some of the more uncommon movements will be briefly explained. Feel free to reach out if you cannot easily reference or do not know a movement.
Squat movements
1. High Bar Barbell Squats
2. Low Bar Barbell Squats
3. Pause Squats
4. Long Pause Squats
5. Tempo Squats
6. Box Squats
7. Front Squats
8. Front Squat Box Squats
9. Concentric Only High Bar Back Squats
10. Concentric Only Low Bar Back Squats
11. Paused Front Squats
12. One and a Quarter Squats
13. Any of the above variations in various combinations included in a Squat Complex
14. Any of the above variations performed with different stances
15. Any of the above variations performed banded
16. Any of the above variations performed reverse band
17. Any of the above can be performed against chains
18. Any of the above can be performed against some combination of bands and chains.
19. Any of the above can be performed with the addition of weight releasers if available.
Bench Movements
1. Bench Press
2. Pause Bench Press
3. Long Pause Bench Press (8, 11, 13, 20, or 30s pauses)
4. Tempo Bench Presses – A prescribed tempo on the way down, a prescribed length of a pause and then I typically have people blast it up as fast as possible. 5-3-x or 5-5-x is typically tempo work I will prescribe for bench, meaning 5 seconds down, 3 or 5 second pause at the bottom respectively, and then blast it up.
5. Spoto press – Pause just above the chest without touching so you stay very tight.
6. Board presses – 1, 2, 3, 4 board presses.
7. Pin Presses
8. Dead Bench Press
9. 15 Degree Incline Bench
10. 15 Degree Decline Bench
11. 30 Degree Incline Bench
12. 45 Degree Incline Bench
13. Floor Press
14. One and a Quarter Bench Press
15. Reverse Grip Bench Press
16. Close Grip Bench Press
17. Pushup Variations
18. Any of the above movements can have bands, chains or both added for an additional 51+ combinations.
19. Any of the above movements can use reverse bands.
20. Dumbell Bench Press
21. Dumbell Incline Bench Press
22. Dumbell Floor Press
Deadlift Movements
1. Sumo Deadlift
2. Conventional Deadlift
3. Sumo Block Pull
4. Conventional Block Pull
5. Snatch Grip Block Pull
6. Snatch Grip Rack Pull
7. Snatch Grip Deadlift
8. Conventional Stance Rack Pull
9. Mechanical Ox (Use sparingly)
10. Zercher Squats – Vary heights
11. Zercher Squat from a Box and Pins (Bottoms up/Concentric Only)
12. Conventional Deadlift from a Deficit
13. Sumo Deadlift from a Deficit
14. Sumo Deadlift to the knees
15. Conventional Deadlift to the knees
16. Add Bands or Chains to any of the above. Not to the movements below.
17. Pause Sumo Deadlift (Off the floor, at the knee, or both.)
18. Pause Conventional Deadlifts (Off the floor, at the knee, or both)
Overhead Press Movements
1. Military Press
2. Push Press
3. Split Jerk
4. Savickas Press
5. Seated Overhead Press
6. Concentric only Seated Overhead Press
7. Dumbell Shoulder Press
8. Dumbell Arnold Press
9. Barbell Bradford Press
10. Pike Pushups
11. HSPU Variations
Back/Lat Movements
1. Pullups
2. Barbell Bent Rows
3. Yates Rows
4. Pendlay Rows
5. Meadows Rows
6. 1 Arm Dumbell Rows
7. Seal Rows (Chest Supported rows) with dumbbell or barbell. Flat or incline bench works. Elevate to use flat bench.
8. Dumbell Pullovers
9. Inverted Rows (bodyweight movement)
10. Band Lat Pulldowns
11. Straight Arm Band Lat Pulldown
Upper Back Movements
1. Band Face Pulls
2. Dumbell or Plate Rear Delt Flys
3. Barbell High Row – Pull it higher on your chest to emphasize rear delts
4. Band Pull Aparts – Overhand
5. Band Pull Aparts- Underhand
6. Blackburn IYT Iso Holds
7. Blackburn Forward Facing Snow Angel
8. Weighted Full ROM Blackburn IYT - Lying face down on 30 degree incline or bent over to a 15-30 degree inclined torso position and perform IYTs, with scapula retraction before each rep. You will need very light dumbells or plates for these. Thumbs pointed to the sky on all Blackburn IYT movements.
9. Band Scarecrows (Standing IYTs with bands)
Triceps Movements
1. Barbell Skull Crusher
2. Dumbell Skull Crusher
3. Band Triceps extension
4. JM Press
5. Rolling Dumbell Triceps Extension
6. Bodyweight Triceps Extension Using Bar or Bench
7. Reverse Grip Bench Press
8. DB Concentric Emphasis Triceps Extension
9. 90 Degree Pushup
10. Barbell Overhead Triceps Extension
11. Pin Presses
Biceps Movements
1. Barbell Curls
2. Reverse Curls
3. Band Hammer Curls
4. Band Supinating Curls
5. Band Fully Supinated Curls
6. Band Zottman Curls
7. Dumbell Supinating Curls
8. Dumbell Fully Supinated Curls
9. Dumbell Hammer Curls
10. Dumbell Zottman Curls
11. Dumbell Concentration Curls
12. Dumbell Spider Curls (Face Down on 45 degree Incline Bench keeping the line the shoulders and elbows make perpendicular to the floor.)
13. Barbell Spider Curls
Shoulder Assistance Movements
1. 3 way Trap Raise
2. Dumbell Lateral Raises
3. Dumbell Front Raises
4. Dumbell Rear Delt Fly
5. Band Lateral Raises
6. Band Pull Apart
7. Band Shoulder Complex (Lateral Raise, Pull Apart, OHP)
8. Barbell Front Raise
9. Upright Row (I program these very very rarely)
10. Plate Front Raise
See Overhead Pressing Movements also
Hip Hinge Movements
1. Romanian Deadlift
2. Band Pull Through
3. Bodyweight Hip Thrust
4. Bodyweight Hip Thrust with varying length isometrics (Pause and flex) at the top)
5. Weighted Hip Thrust- up to 1x bodyweight- normal tempo as well as incorporating slow eccentrics and isometrics at the top is great.
6. Single Leg Hip Thrust- As opposed to loading up heavy I prefer progressing to single leg work. It is safer for the spine, functions as a great anti rotational trunk exercise, and you can still add pauses or extra weight if need be.
7. Single Leg Barbell Goodmorning
8. Single Leg Barbell Deadlift
9. Single Leg Dumbell Deadlift
10. Partner Kneeling Goodmorning
11. Barbell Good Morning
Lower Body Power Movements
1. Kettlebell Swing
2. Olympic Lifts – Only Perform these if you are ready for them
3. High Pull
4. Cleans
5. Snatches
6. Countermovement Jump (Basic Box Jump)
7. Seated Box Jump
8. Broad Jump
9. Knee to Feet Jumps
10. Knee to Feet to Box Jumps
11. Knee to Feet to Broad Jumps
12. Frog Jumps
13. Line Jumps
14. Jump Rope variations
15. Jumping Split Squats
16. Depth Jumps
17. Depth Jump to Box Jump
18. Dumbell Squat Jumps to Box Jump
19. Dumbell Squat Jump to Contrast Box Jump - Release at the bottom of the last squat jump and go right into the box jump bodyweight instead of weighted.
Unilateral Knee Dominant
1. Step Ups
2. Step Hops
3. Bulgarian Split Squats
4. Walking Lunges
5. Alternating Lunges
6. Reverse Lunges
7. Lateral Lunges
8. Pistol Squat – Regular, or to a bench
9. 4s Eccentric Single Leg Box Squat – Standing on bench, with one leg control yourself down with the leg hanging off completely straight so the leg on the box does all the work.
10. Bodyweight TKEs
11. Band TKEs
Knee Dominant Hamstring Assistance Movements
1. Band Leg Curls
2. Partner Eccentric Nordic Hamstring Curls
3. Partner Inverse Curls (Band Assisted Nordic Hamstring Curls)
4. Slider Hamstring Curls – Feet on a towel or slider and hips up in a hip thrust position. Keep the glutes tight and hips fully extended and slide the towel/slider out straightening the leg as far as you can and then pull back up.
5. Lying Dumbell Leg Curls
6. Standing Band Leg Curl (One Leg at a time obviously)
7. Single Leg Lying Band Leg Curl
8. Lying Band Leg Curl
Core/Ab Work
1. Plank Variations
2. Side Plank Variations
3. Bar Roll Outs
4. Landmines
5. Static Suitcase Holds
6. Overhead Carries
7. Suitcase Carries
8. Back Crawls
9. Bird Dogs
10. Dead Bugs
11. Copenhagen Planks
12. Hanging Knee Raises
13. Turtle Rolls
14. Egg Rolls (Partner required)
15. Reverse Plank Variations
Hip Adduction Movements
1. Lateral Squat Lunge
2. Copenhagen Plank
3. Lying Band Adduction
Hip Abduction Movements
1. Lying Abductions
2. Clam Openers
3. Seated Band Abductions
4. Hip Airplanes
GPP Work
· Walking
· Loaded Carry Variations +(Overhead Carry with Barbell, Suitcase Carry with Dumbell or Barbell, Farmer’s Carry with Dumbells or Kettlebells)
· Hill Sprints
· Recreational Activities – Whatever works here. Hiking, Tennis, Basketball, just don’t do anything you aren’t prepared for. Especially if lifting is your primary athletic goal.
For more information on how to apply these movements to your training, check out my Attack the Rack program, available here
The only equipment you NEED will be a rack, bar, bench and weights, but bands and a few luxury additions can really spice it up!
For more information on applying these movements, check out my latest release Attack the Rack https://www.ntbfwtrainingsystems.org/shop/attack-the-rack