Optional: Cardio machine
Program equipment check
Equipment inventory and program feasibility calculator
Check the equipment you have and your available training days to see which FitnessGrid programs run as written, which need a stated substitution, and which still need equipment.
Your training setup
Choose everything you can reliably use. Bodyweight only clears the equipment list.
Program matches
Runs as written
Works with a substitution
No programs in this group.
Needs equipment or more training days
Missing: Barbell and plates, Squat rack or stand, Flat bench, Adjustable bench, Dumbbells — adjustable or a set, Cable machine, Leg press or selectorized machines
Optional: Resistance bands
Missing: Barbell and plates, Squat rack or stand, Flat bench
Optional: Dumbbells — adjustable or a set, Resistance bands
This program uses 4 training days each week.
Missing: Barbell and plates, Squat rack or stand, Flat bench, Adjustable bench, Dumbbells — adjustable or a set, Pull-up bar, Cable machine, Leg press or selectorized machines
- Use instead: Use an inverted row under a sturdy table
Optional: Resistance bands
This program uses 6 training days each week.
Missing: Barbell and plates, Squat rack or stand, Flat bench, Adjustable bench, Dumbbells — adjustable or a set, Pull-up bar, Cable machine, Leg press or selectorized machines
- Use instead: Use an inverted row under a sturdy table
Optional: Resistance bands
This program uses 4 training days each week.
Missing: Barbell and plates, Squat rack or stand, Flat bench, Dumbbells — adjustable or a set, Pull-up bar, Cable machine, Leg press or selectorized machines
- Use instead: Use an inverted row under a sturdy table
Optional: Resistance bands
This program uses 4 training days each week.
Optional: Cardio machine
This program uses 4 training days each week.
Optional: Cardio machine
This program uses 4 training days each week.
Optional: Cardio machine
This program uses 4 training days each week.
Optional: Cardio machine
Missing: Barbell and plates, Squat rack or stand, Flat bench, Adjustable bench, Dumbbells — adjustable or a set, Cable machine
Optional: Resistance bands
This program uses 4 training days each week.
Missing: Barbell and plates, Squat rack or stand, Flat bench, Adjustable bench, Dumbbells — adjustable or a set, Cable machine, Leg press or selectorized machines
Optional: Resistance bands
Keep this program — your numbers stay on your own grid.
Free — no card, 30 seconds. Your result comes with you.
Substitution rules
Substitutions change the exercise while preserving its broad movement role. Check that a table or anchor point is stable before loading it.
- Squat rack or stand → Replace barbell squats with goblet squats or band squats
- Flat bench → Replace bench press with a dumbbell floor press
- Adjustable bench → Use a flat press instead of the incline movement
- Pull-up bar → Replace pull-ups with a band row
- Pull-up bar → Use an inverted row under a sturdy table
- Cable machine → Replace cable work with the matching band movement
- Leg press or selectorized machines → Replace the machine movement with a dumbbell variation
- Dumbbells — adjustable or a set → Replace the dumbbell movement with a band variation
- Cardio machine → Complete the cardio session outdoors