logo
BoostcampPNG

Spinal Load Reduction Hypertrophy

by Ashish C.

Program Description

This program is for novice lifters who have been advised to reduce spinal/back load, and thus has an upper-body focus with an optional specialization day to work back in other muscle groups. The selected exercises are based on Jeff Nippard's tier list of ideal exercises for each group.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2025 08:08
  • Last Edited
    Oct 13, 2025 10:22
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
11.5%
Lats
10.3%
Front Delts
9.7%
Chest
9.6%
Biceps
8.1%
Middle Delts
8%
Quadriceps
6.9%
Hamstrings
5.6%
Rear Delts
5.4%
Glutes
3.7%
Forearms
3.6%
Calves
2.2%
Abs
2.2%
Abductors
0.6%
Adductors
0.3%
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
5
Lat Pulldown
3
6-12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
5
Lat Pulldown
3
6-12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
5
Lat Pulldown
3
6-12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
5
Lat Pulldown
2
6-12 reps
RPE 8
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
5
Lat Pulldown
3
6-12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
5
Lat Pulldown
3
6-12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
4
Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Leg Curl
3
6-12 reps
RPE 8
6
Leg Extension
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
4
Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Leg Curl
3
6-12 reps
RPE 8
6
Leg Extension
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
4
Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Leg Curl
3
6-12 reps
RPE 8
6
Leg Extension
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
2
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
4
Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Leg Curl
2
6-12 reps
RPE 8
6
Leg Extension
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
4
Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Leg Curl
3
6-12 reps
RPE 8
6
Leg Extension
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 8
4
Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Leg Curl
3
6-12 reps
RPE 8
6
Leg Extension
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Chest Fly (Cable)
3
6-12 reps
RPE 8
4
Tricep Kickback
3
6-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 8
6
Push Up (Weighted)
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Chest Fly (Cable)
3
6-12 reps
RPE 8
4
Tricep Kickback
3
6-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 8
6
Push Up (Weighted)
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Chest Fly (Cable)
3
6-12 reps
RPE 8
4
Tricep Kickback
3
6-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 8
6
Push Up (Weighted)
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
3
Chest Fly (Cable)
2
6-12 reps
RPE 8
4
Tricep Kickback
2
6-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 8
6
Push Up (Weighted)
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Chest Fly (Cable)
3
6-12 reps
RPE 8
4
Tricep Kickback
3
6-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 8
6
Push Up (Weighted)
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Chest Fly (Cable)
3
6-12 reps
RPE 8
4
Tricep Kickback
3
6-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 8
6
Push Up (Weighted)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 8
2
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
5B
Ab Wheel
3
AMRAP
-
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 8
2
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
5B
Ab Wheel
3
AMRAP
-
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 8
2
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
5B
Ab Wheel
3
AMRAP
-
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-12 reps
RPE 8
2
Incline Hammer Curl (Dumbbell)
2
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
6-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8
5B
Ab Wheel
2
AMRAP
-
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 8
2
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
5B
Ab Wheel
3
AMRAP
-
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 8
2
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
5B
Ab Wheel
3
AMRAP
-
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
5
Lat Pulldown
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
7
Overhead Tricep Extension (Cable)
1 Set
8 Reps
@8
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
@8
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
4
Lunge (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
6
Leg Extension
1 Set
8 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
4
Tricep Kickback
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
6
Push Up (Weighted)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
Day 4
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
2
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
5A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
5B
Ab Wheel
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8