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Back Pain Free Strength Training

by Evan W.
12 athletes joined

Program Description

This is a weeks worth of training to do when one experiences a back injury. Switch back to normal programing whenever your back feels better.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2024 08:49
  • Last Edited
    Sep 03, 2024 10:05
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
RPE 9
2
Leg Curl
5
8 reps
RPE 9
3
Hip Thrust (Barbell)
5
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
2
Chest Supported Row (Machine)
4
6 reps
3
Seated Shoulder Press (Dumbbell)
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
2
Squat (Bodyweight)
3
30 reps
3
Leg Press
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
2
Wide Grip Lat Pulldown
3
12 reps
3
Tricep Extension (Cable)
2
20 reps
4
Bicep Curl (Dumbbell)
3
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6 reps
2
Hip Thrust (Barbell)
3
6 reps
3
Lying Leg Curl
3
8 reps
4
Leg Extension
2
20 reps
Week 1
1 / 1 Weeks
Day 1
1
Leg Extension
5 Sets
8 Reps
@9
2
Leg Curl
5 Sets
8 Reps
@9
3
Hip Thrust (Barbell)
5 Sets
8 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
6 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
Day 4
1
Chest Supported Row (Machine)
3 Sets
12 Reps
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
20 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
6 Reps
3
Lying Leg Curl
3 Sets
8 Reps
4
Leg Extension
2 Sets
20 Reps
Day 3
1
Leg Extension
4 Sets
6 Reps
2
Squat (Bodyweight)
3 Sets
30 Reps
3
Leg Press
3 Sets
6 Reps