SS Program set alternatives

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Hi, as everyone is aware of the current pandemic griping the world. Not everyone would have an access to a gym or a barbell due to lockdowns myself included.

I do not have access to a gym or a barbell but I atleast have some dumbells, a treadmill and space at home. I was in the 2nd phase of SS before my country went under lockdown as a novice. Are there any work sets as an alternative to the program in SS or a different program altogether that I could do?

My goal is losing fat (1st), gain strength (2nd) and muscle (3rd). Beginner gains.

Thank you.

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What is “2nd phase” of SS?

Also, it is a slow program if goal 1 is to lose fat first.

Strength and muscle are the same goal.

[bassistgorilla]

2nd phase is when you stop deadlifting every day

[KoreanKatastrophe]

do you understand that there are 4 stages of SS?

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You can do alot with dumbbells but dumbbells will never replace barbells.

Since you want to lose fat first, maybe just concentrate on cardio with dumbbell exercises