logo
BoostcampPNG

Evans thoracic spine program

by null
3 athletes joined

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
    Sep 05, 2025 06:29

Summary

Unlock your full potential with the Evans Thoracic Spine Program, a focused 4-week journey designed to enhance your upper body strength and mobility. Comprising three sessions each week, you'll engage in targeted exercises such as Dead Bugs, Pallof Presses, and Romanian Deadlifts, all aimed at improving core stability and spinal health. Each workout is crafted to challenge you progressively, ensuring you build strength while maintaining proper form. Equip yourself with a full gym and get ready to elevate your lifting game!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
11.6%
Triceps
11.2%
Abs
10.5%
Biceps
10.1%
Lats
8.3%
Upper Back
8.1%
Front Delts
6.9%
Hamstrings
5.7%
Glutes
4.9%
Stretching
4.1%
Quadriceps
4.1%
Calves
4.1%
Middle Delts
4.1%
Lower Back
3.2%
Forearms
2.4%
Rear Delts
0.8%
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
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
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