Best Damn Strength Program Replacement Exercises

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

I’m about to start the Best Damn Strength program in my home gym and need to replace a couple of exercises in the program because I don’t have the equipment. At this moment there are really only 2 exercises I can’t do:

  • Leg Press
  • Lat Pull-down (I can with my cable cross-over but there is nothing to keep me locked to the bench so doing heavy weight with good form is not really practical)

For the Lat Pull-down I thought a wide grip pronated pull-up would suffice.

For the Leg Press I’m thinking two options:

  • Bulgarian Split Squat - I really like this exercise and am able to go heavy but I find it hits my glutes and hamstrings as much as my quads so am hesitant to replace the leg press with it.
  • Sissy Squat - I find it really hits my quads and not much else but I need to do a lot of reps (many more than prescribed by the program). I know I can add weight by holding it in one hand but I find it awkward to do it that way and have been doing high reps with just body weight.

Any thoughts?
Thanks,
Keith

2

For the lat pulldown, you can sit on a bench and cross your legs underneath you. You’ll be sitting more upright than usual but should be okay.

If the bench is light then put some 45s on it.

3

For the leg press I like to do a landmine/lumberjack squat

4

For the lat pulldown, you can sit on a bench and cross your legs underneath you. You’ll be sitting more upright than usual but should be okay.
.

Perfect! Thanks for the tip. My bench should be heavy enough.

For the leg press I like to do a landmine/lumberjack squat

Great! Thank you I read about it recently but have yet to try it.

Another quick question CT, if you have a minute. For the strength skill 5x2, 5x3 etc… sets, how long of a rest interval would you recommend? I’m finding that 15-30 sec is enough, at least on the 5x2 right now.