Hey fellow gym-goers!

I created this 4-day machine-dominant hypertrophy program after recovering from an L4–L5 disc herniation. My goal was to get back in the gym, build muscle, and have fun without stressing my lower back.


Why this program is different

-No barbells, no heavy axial load: Protects your spine while still allowing hypertrophy.
-Mostly machines: Focus on target muscles safely and effectively.
-Neutral grip whenever possible: Reduces stress on shoulders, elbows, and lower back.
-No lower-back exercises included: I follow a separate rehab program for my back.
-Hypertrophy-focused: Designed to maximize muscle growth with safe, controlled sets.


Who is this for

-Anyone recovering from a back injury
-Beginners or intermediate lifters returning after injury
-People wanting to build muscle safely and confidently


How to use it

-Stick to the recommended sets and reps
-Focus on good form and controlled tempo
-Gradually increase weight or reps for progressive overload
-Treat this as a recovery + muscle-building program, not a strength contest


This program is about regaining confidence in the gym, training safely, and enjoying your workouts again. Once comfortable, you can move on to a progression plan to keep improving.

Spine-Safe 4-Day Hypertrophy Program Machine Based

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Supported Row (Machine)

Lat Pulldown

Rear Delt Fly (Machine)

Chest Press (Machine)

Pec Deck (Machine)

Shrug (Dumbbell)

Chest + Back

Shoulder Press (Machine)

Lateral Raise (Cable)

Bicep Curl (Cable)

Bicep Curl (Machine)

Tricep Rope Push Down (Cable)

Tricep Extension (Machine)

Upright Row (Cable)

Shoulders + Arms

Leg Press

Leg Extension

Seated Hamstring Curl

Hamstring Curl

Glute Bridge (Dumbbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Calf Raise

Legs

Incline Chest Press (Machine)

Chest Fly (Cable)

Pull-Up (Assisted)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Face Pull

Upper Body Volume

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