You CAN get JACKED from home. (No Gym Required)

📋 Your free plan, no sign-up: https://www.reptheory.online/ 🔥 Train with us every day and join the Winter Arc: https://t.me/thereptheory No dumbbells? No gym? Your house already has most of the machines in a gym. They're just disguised as a backpack, a kitchen table and a jug of water. Here are 12 gym machines, the thing in your home that replaces each one, and whether the science says it really works, all in under 10 minutes on the clock. Plus the one machine your house really can't replace. Chapters 00:00 - 12 machines, 10 minutes 00:23 - 1. Barbell → a backpack on a bathroom scale 01:09 - 2. Leg press → a chair 01:59 - 3. Leg curl → a towel 02:22 - 4. Hip thrust → the couch 02:59 - 5. Seated row → the kitchen table 03:50 - 6. Shoulder press → feet on the couch 04:19 - 7. Cable machine → a band 05:05 - 8. Dumbbells → the most adjustable dumbbell (a jug) 05:58 - 9. Dip machine → two chairs 06:23 - 10. Calf machine → a step 07:09 - 11. Bench press → one floor, three benches 07:59 - 12. Ab machine → a towel 08:40 - The one machine you can't replace 09:31 - Free plans + Telegram + Winter Arc Which swap surprised you most? Tell us in the comments. Research mentioned: Ebben et al. 2011 (how much body weight a push-up puts through your hands: flat about 2/3, feet up about 3/4, hands raised about 1/2); Schoenfeld et al. 2017 (21 studies: light vs heavy weights taken close to failure built similar muscle); Kikuchi & Nakazato 2017 (push-ups vs bench press at a matched load, 8 weeks); Lopes et al. 2019 (8 studies: elastic bands vs machines and dumbbells, no difference in strength); Kinoshita et al. 2023 (standing vs seated calf raises for 12 weeks); Vispute et al. 2011 (6 weeks of ab exercises, no change in belly fat). Disclaimer: We are not doctors, physical therapists, dietitians, certified trainers or any other licensed health or fitness professionals. This video is for education and entertainment, based on the published research listed above, and is not personal medical, training or nutrition advice. Check with a doctor or qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition, or if you're under 18. Stop any exercise that causes pain. Winter Arc challenge: free to enter. No purchase or subscription needed. Judged on improvement (test numbers and check-ins), with no physique photos; the prize is bought by us. Rules are pinned in the Telegram channel: https://t.me/thereptheory. Not sponsored by or affiliated with Gymshark or YouTube. Subscribe for science-based fitness, form fixes and no-equipment workouts, drawn in manga ink. A new video every day. #homeworkout #nogym #skinnyguy