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Evans thoracic spine program

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Program Description

Program for spine injury and recovery

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2024 06:57
  • Last Edited
    Feb 12, 2025 02:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
1
1
2
10 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Pallof Press
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
12 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9
4
Step-Up (Weighted)
1
1
2
10 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
2
10 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
1
1
2
10 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Pallof Press
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
12 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9
4
Step-Up (Weighted)
1
1
2
10 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
2
10 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
1
1
2
10 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Pallof Press
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
12 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9
4
Step-Up (Weighted)
1
1
2
10 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
2
10 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
1
1
2
10 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Pallof Press
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
12 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9
4
Step-Up (Weighted)
1
1
2
10 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
2
10 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
1
8 reps
10 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
2
Inverted Row
1
1
1
1
10 reps
12 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
RPE 9.5
3
Face Away Cable Curl
1
1
1
1
12 reps
15 reps
15 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 9.5
4
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
15 reps
15 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
1
8 reps
10 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
2
Inverted Row
1
1
1
1
10 reps
12 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
RPE 9.5
3
Face Away Cable Curl
1
1
1
1
12 reps
15 reps
15 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 9.5
4
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
15 reps
15 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
1
8 reps
10 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
2
Inverted Row
1
1
1
1
10 reps
12 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
RPE 9.5
3
Face Away Cable Curl
1
1
1
1
12 reps
15 reps
15 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 9.5
4
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
15 reps
15 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
1
8 reps
10 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
2
Inverted Row
1
1
1
1
10 reps
12 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
RPE 9.5
3
Face Away Cable Curl
1
1
1
1
12 reps
15 reps
15 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 9.5
4
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
15 reps
15 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
15 reps
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
2
Skull Crusher (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 10
5
Dip (Assisted)
1
1
1
1
12 reps
15 reps
15 reps
12 reps
RPE 7
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
15 reps
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
2
Skull Crusher (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 10
5
Dip (Assisted)
1
1
1
1
12 reps
15 reps
15 reps
12 reps
RPE 7
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
15 reps
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
2
Skull Crusher (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 10
5
Dip (Assisted)
1
1
1
1
12 reps
15 reps
15 reps
12 reps
RPE 7
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
15 reps
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
2
Skull Crusher (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 10
5
Dip (Assisted)
1
1
1
1
12 reps
15 reps
15 reps
12 reps
RPE 7
RPE 8.5
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Dead Bug
1 Set
1 Set
2 Sets
10 Reps
12 Reps
15 Reps
@7
@8
@9
2
Pallof Press
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
20 Reps
@7
@8
@9
@9.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
12 Reps
@6.5
@7.5
@9
@9
4
Step-Up (Weighted)
1 Set
1 Set
2 Sets
10 Reps
12 Reps
15 Reps
@7
@8.5
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
10 Reps
12 Reps
15 Reps
@6
@8
@9
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
12 Reps
@6
@7.5
@8.5
@9.5
@10
2
Inverted Row
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
12 Reps
@7
@8
@10
@9.5
3
Face Away Cable Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
10 Reps
@7.5
@8
@9.5
@9.5
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
10 Reps
@7.5
@8
@9.5
@9.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
@9.5
@9
2
Skull Crusher (Barbell)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
3
Pec Deck (Machine)
1 Set
1 Set
2 Sets
10 Reps
12 Reps
12 Reps
@7
@8
@10
4
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
15 Reps
@7
@8
@10
5
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
12 Reps
@7
@8.5
@9
@10