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Workout plan for bad back

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Program Description

This workout plan aims to help everyone with a bad back who wants to continue working out. This plan will help you gain muscle alongside building up core and back strength without injuring yourself.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 23, 2025 11:57
  • Last Edited
    Dec 24, 2025 12:23
Muscle Engagement
Front
Back
MuscleSet
Abs
32.2%
Triceps
9%
Front Delts
9%
Upper Back
9%
Lats
9%
Chest
6%
Lower Back
6%
Biceps
4.5%
Glutes
3%
Middle Delts
3%
Quadriceps
3%
Hamstrings
3%
Calves
3%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3A
Leg Extension
3
8 reps
RPE 6.5
3B
Seated Hamstring Curl
3
8 reps
RPE 6.5
3C
Standing Calf Raise
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3A
Leg Extension
3
8 reps
RPE 6.5
3B
Seated Hamstring Curl
3
8 reps
RPE 6.5
3C
Standing Calf Raise
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3A
Leg Extension
3
8 reps
RPE 6.5
3B
Seated Hamstring Curl
3
8 reps
RPE 6.5
3C
Standing Calf Raise
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3A
Leg Extension
3
8 reps
RPE 6.5
3B
Seated Hamstring Curl
3
8 reps
RPE 6.5
3C
Standing Calf Raise
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3A
Leg Extension
3
8 reps
RPE 6.5
3B
Seated Hamstring Curl
3
8 reps
RPE 6.5
3C
Standing Calf Raise
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3A
Leg Extension
3
8 reps
RPE 6.5
3B
Seated Hamstring Curl
3
8 reps
RPE 6.5
3C
Standing Calf Raise
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3A
Leg Extension
3
8 reps
RPE 6.5
3B
Seated Hamstring Curl
3
8 reps
RPE 6.5
3C
Standing Calf Raise
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3A
Leg Extension
3
8 reps
RPE 6.5
3B
Seated Hamstring Curl
3
8 reps
RPE 6.5
3C
Standing Calf Raise
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
3
Back Extension
3
10 reps
100%
4A
Abs Crunch (Bodyweight)
4
10 reps
RPE 10
4B
Lying Leg Raise
4
10 reps
RPE 10
4C
Decline Sit Up (Bodyweight)
4
10 reps
RPE 10
4D
Plank
4
1 mins
100%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
2
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
75%
80%
3
Back Extension
3 Sets
10 Reps
100%
4A
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@10
4B
Lying Leg Raise
4 Sets
10 Reps
@10
4C
Decline Sit Up (Bodyweight)
4 Sets
10 Reps
@10
4D
Plank
4 Sets
1 mins
100%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
2
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
75%
80%
3
Back Extension
3 Sets
10 Reps
100%
4A
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@10
4B
Lying Leg Raise
4 Sets
10 Reps
@10
4C
Decline Sit Up (Bodyweight)
4 Sets
10 Reps
@10
4D
Plank
4 Sets
1 mins
100%
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
70%
75%
80%
2
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
75%
80%
3A
Leg Extension
3 Sets
8 Reps
@6.5
3B
Seated Hamstring Curl
3 Sets
8 Reps
@6.5
3C
Standing Calf Raise
3 Sets
8 Reps
@6.5