I train by myself for the most part during the week and have for years. It's not optimal but I've figured out how to make it work for me.
Wednesday
low box squats with SS Yoke bar - 12 inch box
150 for 5 sets of 5 reps
walking lunges
bodyweight for 3 trips of 50 feet
cable crunches
100 for 3 sets of 15
hanging leg raises
3 sets of 15 reps
Thursday
deficit bench - used a barbell with 1.5 inch camber in the center
225 for 5 sets of 3 reps
low pulley cable rows
130 for 3 sets of 20 reps
h-raises
20's for 1 set of 8 reps
30's for 2 sets of 8 reps
