Substitute exercises for compound lifts

Dwellerstew

I haven't been able to go to the gym for a specific reason and it's been a couple of weeks now and I still have another 3 weeks until I'll be able to go back to the gym and I miss that feeling of finishing a gym workout and getting bigger and stronger by the day. I only have 45kg(100lbs) worth of plates at home and was wondering if I could progressively overload by doing pistol squats with weights in my hands, and if this would be a good substitute for the traditional front squat, I also was wondering if there are any substitutes for the deadlift and for the bench and for overhead press that are more difficult to do and require less weight, any useful would be highly appreciated, thanks

Transform

Dwellerstew wrote: »

I haven't been able to go to the gym for a specific reason and it's been a couple of weeks now and I still have another 3 weeks until I'll be able to go back to the gym and I miss that feeling of finishing a gym workout and getting bigger and stronger by the day. I only have 45kg(100lbs) worth of plates at home and was wondering if I could progressively overload by doing pistol squats with weights in my hands, and if this would be a good substitute for the traditional front squat, I also was wondering if there are any substitutes for the deadlift and for the bench and for overhead press that are more difficult to do and require less weight, any useful would be highly appreciated, thanks

instead of squats - step ups, lunges, split squats

Instead of bench press - dips and push ups (put some weights into a back pack to add load on the movements)

Instead of Deadlift - single leg deadlift and leg curls on glider or towel like this - https://www.youtube.com/watch?v=zrEFhurzioE

Instead of overhead press - use dumbbells and do a push press, seated press or z press (all can be done with a barbell also)

Hope this helps