Nortons PHAT - need to modify due to lack of equipment - suggestions?

[StangBanger]

Ok I really like the idea of Norton's PHAT routine but I dont have the nec equipment to do all of it. So my question begins, can anyone suggest substitutes for the exercises I cant do that target the same muscle group. Also, if this is just a dumb idea, you can tell me that too. Wont be offended. the ones I need replaced are in RED

Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps

Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps

Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps

Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps

Assistance pressing movement: Weighted dips
2 sets of 6-10 reps

Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps

Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps

Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3 sets of 3-5 reps

Assistance pressing movement: Hack Squats
2 sets of 6-10 reps

Assistance extension movement: Leg extensions
2 sets of 6-10 reps

Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps

Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps

Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps

Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps

Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps

Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps

Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps

Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps

Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps

Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps

Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps

Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps

Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps

Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps

Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps

Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps

Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps

Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps

Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps

Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps

Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps

Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps

Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps

Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest

 

[SweetLou321]

Your overthinking this. For one that layout is just and EXAMPLE. You can switch some things around to fit your needs. The machine work in not gonna make or break this routine. Just swap them out with another lift that hits the target muscles...