Many believe that unless you have access to the best gym with all the latest equipment, you can’t effectively train using a Conjugate-style system. Sure, having a variety of bars and machines expands your options and can enhance your results. But lacking these tools doesn't mean the system won’t work. You just need a bit of creativity and know-how.

This article covers how to make the most out of equipment found in nearly every gym—including big-box facilities like Planet Fitness and LA Fitness. If you’ve got more than what’s listed below, great. If not, you can still get the job done.

Basic Equipment Checklist

How to Attach Bands Without Band Pegs

Squatting

To squat with bands, loop them through the center hole of one or two bumper plates, then wrap the band around the plate. Place DBs on both sides of the plate to prevent it from lifting off the ground. Loop the other end over the bar.

Client Example: Josephine

Deadlifting

You’ll likely stand on the band since most commercial gyms don’t have deadlift platforms with band pegs. Use one band instead of two. To estimate band tension, stand on a scale with and without the banded bar in your hands.

Client Example: Pro basketball player Chris Miller

Benching

There are three effective methods:

  1. DB Anchors – Wrap bands around DBs and attach them to the bar. Use additional DBs to stabilize.
  2. Bumper Plate Setup – Use the same method as squats with plates and DBs.
  3. Under-Bench Wrap (Best Option) – Wrap a single band around one side of the bar, run it under the bench pad, and loop it around the other side.

Coach Demo: Me

Rigged Machine Alternatives

Belt Squat

  1. Face sideways in a squat rack with a band stretched across using band pegs. Use a dip belt under the bands.
  2. If you have a deadlift platform, do the same as above.
  3. Wrap a thick band around your waist and loop another band from the feet up through the waist band (inspired by Laura Phelps).

Demonstrations:

  • Me (Option 2)
  • Chris Miller via FaceTime (Option 3)

Inverse Curl

Hook your feet under a rack, place a pad under your knees, and loop a band under your armpits and back to the rack. With a GHD, reduce band resistance over time until you can perform bodyweight reps. Then, add load.

Demo: Me using GHD

Reverse Hyper

Two rigged variations:

  1. On a 45-degree back extension, place your hands on the foot plate and raise your legs.
  2. On a GHD, hold the foot plate and swing your legs back and forth. Add weight with DBs, ankle weights, or band resistance.

Demo: My wife Andie (Trainer/Nutritionist)

Boards and Boxes: Creative Substitutes

Board Press Alternatives

  • Squat bar pad = ~1" board
  • Yoga block = ~2–3" board
  • Foam roller (under shirt or held) = ~3–4" board

Demo:

  • Client Ruby using foam roller
  • Me using squat bar pad

Box Squat Alternatives

  • Stack bumper plates to reach the desired depth
  • Use a heavy-duty movable bench (ensure it's safe)
  • Use stackable plyo boxes (hard or soft)

Demo: Clients Ruby and Chris

Final Thoughts

If you’re an athlete or coach looking to implement the Conjugate system but think you’re limited by gym equipment, don’t worry—it’s still entirely possible. Whether your gym is budget-friendly or simply lacking specialty tools, smart training and creative setups can yield great results.

For more examples and videos, check out my Instagram. It’s loaded with visual guides to many of the setups described above. The better you get at doing more with less, the more powerful you'll become when you finally get access to it all.

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Kalil Sherrod is a strength coach at The Rack Athletic Performance Center. He hosts The Get Clean Podcast, helping young strength coaches and parents expand their knowledge. He is a former Division 2 and semi-pro basketball player. Kalil is certified through Westside Barbell and Byrd Sports Performance.

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