Squat
Goblet squat
One dumbbell held at the chest. The load is limited by what you can hold, which makes it the version to use when a barbell is not available or not wanted.
This one is not programmed directly — it is what you do when the first choice is taken or does not suit you. See the splits it stands in for.
Everything else that trains this pattern
- Back squatQuads, Glutes, Adductors
- Front squatQuads, Glutes, Upper back
- Hack squatQuads, Glutes
- Leg pressQuads, Glutes
Training is the easy half
You will not build anything on the wrong number of calories, and most people are eating a long way under the protein they think they are. Get your daily number, then have the week built to it — every recipe on the site is costed from gram weights, so the figures are checkable rather than rounded up to sound better.
This is not a form tutorial. There is no technique walkthrough here and no claim about the one correct way to move — a page cannot watch you lift. What it gives you is what the movement trains, how much of it to do, and what to do instead when the equipment is taken. If a movement is new to you, get someone qualified to watch your first few sessions. If you are under 18, pregnant, or managing an injury or medical condition, talk to someone qualified rather than a website.