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LBP Recovery

by fuadariqoh
3 athletes joined

Program Description

Strengh training when you are having Lower Back Pain ( LBP )

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2024 05:44
  • Last Edited
    Aug 28, 2025 02:20

Summary

Embark on a transformative 4-week journey with the LBP Recovery program, designed to enhance your strength while prioritizing back health. This program features 4 training days per week, incorporating essential exercises like Lat Pulldowns, Seated Rows, and Overhead Presses, all tailored to build a resilient back and upper body. With a focus on controlled movements and proper form, you’ll not only recover but also gain confidence in your lifting abilities. Equip yourself with a full gym and get ready to reclaim your strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Lats
11.3%
Upper Back
10.8%
Hamstrings
10.4%
Chest
9.4%
Triceps
9.4%
Front Delts
7.5%
Biceps
7.1%
Glutes
4.7%
Middle Delts
4.7%
Rear Delts
2.8%
Calves
2.4%
Abductors
1.4%
Forearms
0.5%
Abs
0.5%
Adductors
0.5%
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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
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Assisted)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Leg Press
4
10 reps
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Assisted)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Leg Press
4
10 reps
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Assisted)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Leg Press
4
10 reps
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Assisted)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Leg Press
4
10 reps
-
6
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
5
Tricep Extension (Cable)
4
8 reps
-
6
Leg Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
5
Tricep Extension (Cable)
4
8 reps
-
6
Leg Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
5
Tricep Extension (Cable)
4
8 reps
-
6
Leg Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
5
Tricep Extension (Cable)
4
8 reps
-
6
Leg Press
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Leg Curl
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Leg Curl
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Leg Curl
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Leg Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Lunge (Kettlebell)
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Lunge (Kettlebell)
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Lunge (Kettlebell)
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Lunge (Kettlebell)
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Pull-Up (Assisted)
4
8 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Pull-Up (Assisted)
4 Sets
8 Reps
-
3
Seated Row (Machine)
4 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
5
Tricep Extension (Cable)
4 Sets
8 Reps
-
6
Leg Press
4 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
3
Bench Press (Barbell)
4 Sets
5 Reps
-
4
Chest Press (Machine)
4 Sets
8 Reps
-
5
Leg Extension
4 Sets
8 Reps
-
6
Leg Curl
4 Sets
8 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
5 Reps
-
3
Pull-Up (Assisted)
4 Sets
5 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
-
5
Leg Press
4 Sets
10 Reps
-
6
Leg Extension
4 Sets
10 Reps
-
Day 4
1
Leg Press
4 Sets
10 Reps
-
2
Leg Curl
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Lunge (Kettlebell)
4 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
8 Reps
-
6
Pull-Up (Assisted)
4 Sets
8 Reps
-