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Back Ability Basics Modified Program

by Payman A.

Program Description

Unlock your strength with the Back Ability Basics Modified Program, a focused 4-week journey designed to enhance your back strength and stability. Committing just 6 days a week, you’ll engage in targeted exercises that build a solid foundation while improving your posture and overall performance. Perfect for lifters of all levels, this program emphasizes safe movement patterns and progressive overload to help you achieve a stronger, more resilient back. Get ready to elevate your training and feel the difference!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 04:23
  • Last Edited
    Sep 25, 2025 04:24
Muscle Engagement
Front
Back
MuscleSet
Chest
16.7%
Triceps
12.4%
Hamstrings
12.1%
Lower Back
10%
Glutes
7.8%
Stretching
7.3%
Rear Delts
7.3%
Front Delts
6.6%
Upper Back
5.3%
Calves
4.9%
Lats
4.9%
Abs
1.9%
Biceps
1.9%
Quadriceps
1%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Calf Stretch
2
1 mins
-
4
Tibialis Raise
2
12-15 reps
-
5
Seated Calf Raise
2
15-20 reps
-
6
Couch Stretch
1
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
1
40 reps
-
10
External Rotation (ATG)
2
10-12 reps
-
11
Pullover (ATG)
2
10-12 reps
-
12
Y Raise
1
5 reps
-
13
Bench Press (Barbell)
5
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Calf Stretch
2
1 mins
-
4
Tibialis Raise
2
12-15 reps
-
5
Seated Calf Raise
2
15-20 reps
-
6
Couch Stretch
1
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
1
40 reps
-
10
External Rotation (ATG)
2
10-12 reps
-
11
Pullover (ATG)
2
10-12 reps
-
12
Y Raise
1
5 reps
-
13
Bench Press (Barbell)
5
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Calf Stretch
2
1 mins
-
4
Tibialis Raise
2
12-15 reps
-
5
Seated Calf Raise
2
15-20 reps
-
6
Couch Stretch
1
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
1
40 reps
-
10
External Rotation (ATG)
2
10-12 reps
-
11
Pullover (ATG)
2
10-12 reps
-
12
Y Raise
1
5 reps
-
13
Bench Press (Barbell)
5
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Calf Stretch
2
1 mins
-
4
Tibialis Raise
2
12-15 reps
-
5
Seated Calf Raise
2
15-20 reps
-
6
Couch Stretch
1
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
1
40 reps
-
10
External Rotation (ATG)
2
10-12 reps
-
11
Pullover (ATG)
2
10-12 reps
-
12
Y Raise
1
5 reps
-
13
Bench Press (Barbell)
5
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Romanian Deadlift (Dumbbell)
2
15-20 reps
-
4
Calf Stretch
2
1 mins
-
5
Garhammer raise (weighted)
2
15-20 reps
-
6
Couch Stretch
2
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
2
20 reps
-
10
ATG Incline Press
2
10-12 reps
-
11
Pull-Up (Bodyweight)
2
-
12
Powell Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Romanian Deadlift (Dumbbell)
2
15-20 reps
-
4
Calf Stretch
2
1 mins
-
5
Garhammer raise (weighted)
2
15-20 reps
-
6
Couch Stretch
2
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
2
20 reps
-
10
ATG Incline Press
2
10-12 reps
-
11
Pull-Up (Bodyweight)
2
-
12
Powell Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Romanian Deadlift (Dumbbell)
2
15-20 reps
-
4
Calf Stretch
2
1 mins
-
5
Garhammer raise (weighted)
2
15-20 reps
-
6
Couch Stretch
2
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
2
20 reps
-
10
ATG Incline Press
2
10-12 reps
-
11
Pull-Up (Bodyweight)
2
-
12
Powell Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Romanian Deadlift (Dumbbell)
2
15-20 reps
-
4
Calf Stretch
2
1 mins
-
5
Garhammer raise (weighted)
2
15-20 reps
-
6
Couch Stretch
2
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
2
20 reps
-
10
ATG Incline Press
2
10-12 reps
-
11
Pull-Up (Bodyweight)
2
-
12
Powell Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Back Extension
1
15-20 reps
-
4
Garhammer raise (weighted)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Back Extension
1
15-20 reps
-
4
Garhammer raise (weighted)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Back Extension
1
15-20 reps
-
4
Garhammer raise (weighted)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Back Extension
1
15-20 reps
-
4
Garhammer raise (weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Calf Stretch
2
1 mins
-
4
Tibialis Raise
2
12-15 reps
-
5
Seated Calf Raise
2
15-20 reps
-
6
Couch Stretch
1
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
1
40 reps
-
10
External Rotation (ATG)
2
10-12 reps
-
11
Pullover (ATG)
2
10-12 reps
-
12
Y Raise
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Calf Stretch
2
1 mins
-
4
Tibialis Raise
2
12-15 reps
-
5
Seated Calf Raise
2
15-20 reps
-
6
Couch Stretch
1
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
1
40 reps
-
10
External Rotation (ATG)
2
10-12 reps
-
11
Pullover (ATG)
2
10-12 reps
-
12
Y Raise
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Calf Stretch
2
1 mins
-
4
Tibialis Raise
2
12-15 reps
-
5
Seated Calf Raise
2
15-20 reps
-
6
Couch Stretch
1
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
1
40 reps
-
10
External Rotation (ATG)
2
10-12 reps
-
11
Pullover (ATG)
2
10-12 reps
-
12
Y Raise
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Calf Stretch
2
1 mins
-
4
Tibialis Raise
2
12-15 reps
-
5
Seated Calf Raise
2
15-20 reps
-
6
Couch Stretch
1
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
1
40 reps
-
10
External Rotation (ATG)
2
10-12 reps
-
11
Pullover (ATG)
2
10-12 reps
-
12
Y Raise
1
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Romanian Deadlift (Dumbbell)
2
15-20 reps
-
4
Calf Stretch
2
1 mins
-
5
Garhammer raise (weighted)
2
15-20 reps
-
6
Couch Stretch
2
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
2
20 reps
-
10
ATG Incline Press
2
10-12 reps
-
11
Pull-Up (Bodyweight)
2
-
12
Powell Raise
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Romanian Deadlift (Dumbbell)
2
15-20 reps
-
4
Calf Stretch
2
1 mins
-
5
Garhammer raise (weighted)
2
15-20 reps
-
6
Couch Stretch
2
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
2
20 reps
-
10
ATG Incline Press
2
10-12 reps
-
11
Pull-Up (Bodyweight)
2
-
12
Powell Raise
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Romanian Deadlift (Dumbbell)
2
15-20 reps
-
4
Calf Stretch
2
1 mins
-
5
Garhammer raise (weighted)
2
15-20 reps
-
6
Couch Stretch
2
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
2
20 reps
-
10
ATG Incline Press
2
10-12 reps
-
11
Pull-Up (Bodyweight)
2
-
12
Powell Raise
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Backwards
2
1 mins
-
2
Sled Forwards
2
0.5 mins
-
3
Romanian Deadlift (Dumbbell)
2
15-20 reps
-
4
Calf Stretch
2
1 mins
-
5
Garhammer raise (weighted)
2
15-20 reps
-
6
Couch Stretch
2
1 mins
-
7
Piriformis Pushup
2
20 reps
-
8
Standing Pancake Stretch
1
20 reps
-
9
Elephant Walk
2
20 reps
-
10
ATG Incline Press
2
10-12 reps
-
11
Pull-Up (Bodyweight)
2
-
12
Powell Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Back Extension
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Back Extension
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Back Extension
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Back Extension
4
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Sled Backwards
1 Set
1 Set
1 mins
1 mins
-
-
2
Sled Forwards
1 Set
1 Set
0.5 mins
0.5 mins
-
-
3
Calf Stretch
1 Set
1 Set
1 mins
1 mins
-
-
4
Tibialis Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Couch Stretch
1 Set
1 mins
-
7
Piriformis Pushup
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Standing Pancake Stretch
1 Set
20 Reps
-
9
Elephant Walk
1 Set
40 Reps
-
10
External Rotation (ATG)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
11
Pullover (ATG)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
12
Y Raise
1 Set
5 Reps
-
13
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
-
Day 2
1
Sled Backwards
1 Set
1 Set
1 mins
1 mins
-
-
2
Sled Forwards
1 Set
1 Set
0.5 mins
0.5 mins
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
4
Calf Stretch
1 Set
1 Set
1 mins
1 mins
-
-
5
Garhammer raise (weighted)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Couch Stretch
1 Set
1 Set
1 mins
1 mins
-
-
7
Piriformis Pushup
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Standing Pancake Stretch
1 Set
20 Reps
-
9
Elephant Walk
1 Set
1 Set
20 Reps
20 Reps
-
-
10
ATG Incline Press
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
11
Pull-Up (Bodyweight)
1 Set
1 Set
-
-
12
Powell Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
3
Back Extension
1 Set
15-20 Reps
-
4
Garhammer raise (weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 4
1
Sled Backwards
1 Set
1 Set
1 mins
1 mins
-
-
2
Sled Forwards
1 Set
1 Set
0.5 mins
0.5 mins
-
-
3
Calf Stretch
1 Set
1 Set
1 mins
1 mins
-
-
4
Tibialis Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Couch Stretch
1 Set
1 mins
-
7
Piriformis Pushup
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Standing Pancake Stretch
1 Set
20 Reps
-
9
Elephant Walk
1 Set
40 Reps
-
10
External Rotation (ATG)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
11
Pullover (ATG)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
12
Y Raise
1 Set
5 Reps
-
Day 5
1
Sled Backwards
1 Set
1 Set
1 mins
1 mins
-
-
2
Sled Forwards
1 Set
1 Set
0.5 mins
0.5 mins
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
4
Calf Stretch
1 Set
1 Set
1 mins
1 mins
-
-
5
Garhammer raise (weighted)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Couch Stretch
1 Set
1 Set
1 mins
1 mins
-
-
7
Piriformis Pushup
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Standing Pancake Stretch
1 Set
20 Reps
-
9
Elephant Walk
1 Set
1 Set
20 Reps
20 Reps
-
-
10
ATG Incline Press
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
11
Pull-Up (Bodyweight)
1 Set
1 Set
-
-
12
Powell Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 6
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Back Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-