Bowflex Q&A: Bowflex Pro Workout Programs

Darren writes "I have a Bowflex Pro. It doesn't have the pull down bar. I'm wondering if you aware or could make a complete exercise routine (like the 6 or 8 week program) using the Bowflex Pro? (it's the only one that will fit the low ceiling in my basement workout area). If not, I understand, I think it's a pretty old unit."

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Losing one of the 2 pulleys is a bummer, but it's not a total loss. The top pulleys are really great for Back exercises like Lat Pulldown, but most lifts are done through the bottom pulleys. 

I don't have a dedicated program for this configuration, but most of the programs I have for Flat Benches only have 1 or 2 routines that utilize the top pulleys. When those arise, you can either (a) repeat a routine from the series or (b) look to swap in a routine from another program in place of it. 

For example, the Beginner program has 2 routines of 10 that utilize the top pulleys (routines 7 & 9). You could swap those out for Foundations Pull Day #2 and Push Day #1 respectively. 

If you're ever looking for routines to try, this video covers a tool I built to find exactly what you're looking for!