Back Ability Basics Modified Program
Unlock your strength and support your back with this 4-week journey to better movement and resilience—let’s build a stronger foundation together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sled Backwards | 2 | 1 min |
| 2 | Sled Forwards | 2 | 0.5 min |
| 3 | Calf Stretch | 2 | 1 min |
| 4 | Tibialis Raise | 2 | 12–15 reps |
| 5 | Seated Calf Raise | 2 | 15–20 reps |
| 6 | Couch Stretch | 1 | 1 min |
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sled Backwards | 2 | 1 min |
| 2 | Sled Forwards | 2 | 0.5 min |
| 3 | Romanian Deadlift (Dumbbell) | 2 | 15–20 reps |
| 4 | Calf Stretch | 2 | 1 min |
| 5 | Garhammer raise (weighted) | 2 | 15–20 reps |
| 6 | Couch Stretch | 2 | 1 min |
| 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 | 0+ reps |
| 12 | Powell Raise | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sled Backwards | 2 | 1 min |
| 2 | Sled Forwards | 2 | 0.5 min |
| 3 | Calf Stretch | 2 | 1 min |
| 4 | Tibialis Raise | 2 | 12–15 reps |
| 5 | Seated Calf Raise | 2 | 15–20 reps |
| 6 | Couch Stretch | 1 | 1 min |
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sled Backwards | 2 | 1 min |
| 2 | Sled Forwards | 2 | 0.5 min |
| 3 | Romanian Deadlift (Dumbbell) | 2 | 15–20 reps |
| 4 | Calf Stretch | 2 | 1 min |
| 5 | Garhammer raise (weighted) | 2 | 15–20 reps |
| 6 | Couch Stretch | 2 | 1 min |
| 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 | 0+ reps |
| 12 | Powell Raise | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Back Ability Basics Modified Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Back Ability Basics Modified Program is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Back Ability Basics Modified Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
