Exercise Substitution List

If you find a particular exercise too challenging or do not have access to the right equipment please try an alternative listed here.

For more guidance please post in the discord group chat "exercise" channel asking for exercise substitution suggestions from your transformation community.

 

Orange = progression, this exercise is harder than the original exercise

 

Blue = regression, this exercise is easier than the original 

 

Bold = keyword you should use to search for alternates in the app during a workout

 

* For women's novice and intermediate programs some exercises may be missing.

Beginner Program (gym):

Upper Body:

 

Suspension Low Row ↔ Dumbbell Bent Over Row ↔ Machine Seated Row

Dumbbell Incline Bench Press ↔ Machine Seated Chest Press ↔ Incline Pushups

Dumbbell Standing Shoulder Press ↔ Machine Shoulder Press

Lat Machine Wide Grip Pulldown ↔ Machine Lat Pulldown

Suspension Strap Pull Up ↔ Band Lat Pulldown

 

Lower Body:

 

Kettlebell Goblet Squat ↔ Dumbbell Goblet Squat ↔ Bodyweight squats

Dumbbell Deadlift ↔ Kettlebell Deadlift ↔ Cable Pull through

Dumbbell Calf Raise ↔ Standing Calf Raise Machine ↔ Bodyweight Calf Raise

Core:

 

Elbow Plank  ↔ Knee Plank

Bicycle Crunches  ↔ Crunches

 

Novice Program (gym):

Upper Body:

 

Inverted Row ↔ Dumbbell Bent Over Row

Dumbbell Incline Bench Press ↔ Barbell Incline Bench Press ↔ Machine Incline Press

Cable Straight Bar Tricep Pushdown ↔ Machine Pushdown  ↔ EZ Bar Skull Crusher/French Press

Barbell Bicep Curl ↔ Cable Straight Bar Curl ↔ Machine Curl

Seated Dumbbell Reverse Fly ↔ Standing Bent Over Dumbbell  Reverse Flye ↔ Cable/Machine Reverse Fly

Dumbbell Neutral Grip Shoulder Press ↔ Barbell Shoulder Press Standing or Seated ↔ Machine Shoulder Press

Chest to Bar Chin Up ↔  Lat Machine Underhand Pulldown ↔ Machine Underhand Pulldown

Dumbbell Alternating Hammer Curl ↔ Cable Hammer Curls ↔ Machine Hammer Curl

Dumbbell Upright Row  ↔ Barbell Upright Row ↔ Wide Bar Cable Upright Row

 

Lower Body:

 

Barbell Deadlift ↔  Barbell Romanian Deadlift ↔ Dumbbell Romanian Deadlift

Front Squat ↔ Dumbbell Split Squat ↔ Dumbbell Walking Lunges

Standing Barbell Calf Raise ↔ Standing Calf Raise Machine ↔ Leg Press Calf Raise 

Dumbbell Rear Foot Elevated Split Squat  ↔ Elevated Split Squat

Barbell Romanian Deadlift  ↔ Dumbbell Romanian Deadlift ↔ Smith Machine Deadlift

Machine Seated Calf Raise  ↔ Dumbbell Seated Calf Raise ↔ Barbell Seated Calf Raise

Core:

 

V-Up  ↔ Knee To Elbow

Stability Ball Rollout  ↔  Ab Wheel Rollout on Knees

Stability Ball Tuck  ↔  V Tuck

 

Intermediate Program (gym):

Upper Body:

 

Dumbbell Incline Bench Press ↔ Barbell Incline Bench Press ↔ Machine Incline Press

Kroc Rows ↔ Single Arm Seated Cable Row ↔ TRX Row 

Pinwheel Curls ↔ DB Hammer Curls ↔ Cable Hammer Curls

Cable Straight Bar Tricep Pushdown ↔ Machine Pushdown ↔  EZ Bar Skull Crusher/French Press

Pronated Reverse Fly ↔  Standing Bent Over Dumbbell  Reverse Flye ↔  Cable/Machine Reverse Fly

Barbell Standing Overhead Press ↔ Barbell Seated Press ↔ Machine Shoulder Press ↔ DB Seated Shoulder Press 

Weighted Chin Up ↔  Lat Machine Underhand Pulldown ↔ Machine Underhand Pulldown

Single Arm Seated Bicep Curl ↔ Single Arm Standing Cable Curls Facing Away ↔ Machine Curl

Dumbbell Single Arm Overhead Tricep Extensions ↔ Cable Single Arm Overhead Tricep Extension 

Leaning Lateral Raise ↔ Single Arm Cable Lateral Raise

 

Lower Body:

 

Barbell Deadlift ↔  Barbell Romanian Deadlift ↔ Dumbbell Romanian Deadlift

Front Squat ↔ Dumbbell Split Squat ↔ Dumbbell Walking Lunges

Standing Barbell Calf Raise ↔ Standing Calf Raise Machine ↔ Leg Press Calf Raise 

Machine Seated Leg Curl ↔ Lying Leg Curl ↔ Nordic Curls (negatives)

Single Leg Glute Bridge ↔ Dumbbell Glute Bridge ↔ Single/Double Leg Hip Thrust on Bench

Dumbbell Elevated Split Squat ↔ Dumbbell/Barbell Reverse Lunge ↔ Dumbbell/Barbell Walking Lunges

Barbell Romanian Deadlift ↔ Dumbbell Romanian Deadlift ↔ Smith Machine Deadlift

Machine Seated Leg Extension ↔ Band Leg Extension

Machine Seated Calf Raise  ↔ Dumbbell Seated Calf Raise ↔ Barbell Seated Calf Raise

Core:

 

Weighted Decline Sit Up ↔ Ab Machine Crunch ↔ Cable Crunch

Hanging Straight Leg Raise ↔ Hanging Knee Raise ↔  Dip Machine Knee/Leg Raise