Spinal Load Reduction and Functional Strength
A focused hypertrophy program for people in need of spine/back load reduction, in addition to lower body functional strength training.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–12 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 3 | 6–12 reps | @8 |
| 4 | Reverse Bicep Curl (EZ Bar) | 3 | 6–12 reps | @8 |
| 5 | Lat Pulldown | 3 | 6–12 reps | @8 |
| 6 | Face Pull | 3 | 6–12 reps | @8 |
| 7 | Overhead Tricep Extension (Cable) | 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 6–12 reps | @8 |
| 2 | Calf Raise (Leg Press) | 3 | 6–12 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 6–12 reps | @8 |
| 4 | Leg Curl | 3 | 6–12 reps | @8 |
| 5 | Leg Extension | 1 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 3 | 6–12 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @9 |
| 3 | Tricep Rope Push Down (Cable) | 3 | 6–12 reps | @8 |
| 4 | Chest Fly (Cable) | 3 | 6–12 reps | @8 |
| 5 | Katana Extension | 3 | 6–12 reps | @8 |
| 6 | One Arm Lateral Raise (Cable) | 3 | 6–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Landmine Row | 3 | 6–12 reps | @8 |
| 2 | Reverse Bicep Curl (EZ Bar) | 3 | 6–12 reps | @8 |
| 3 | Lat Pulldown | 3 | 6–12 reps | @8 |
| 4 | Cable Low Row | 3 | 6–12 reps | @8 |
| 5 | Rear Delt Fly (Cable) | 3 | 6–12 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 6–12 reps | @8 |
| 7 | Decline Crunch (Weighted) | 3 | 6–8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Banded Walk | 2 | 6–8 reps | @8 |
| 2 | Banded Hip Rotation | 2 | 6–8 reps | @8 |
| 3 | Leg Extension (Banded) | 2 | 6–8 reps | @8 |
| Superset | ||||
| 4A | Lunge (Dumbbell) | 2 | 6–12 reps | @8 |
| 4B | Reverse Lunge (Dumbbell) | 2 | 6–12 reps | @8 |
| 5 | Step-Up (Weighted) | 3 | 6 reps | @8 |
| 6 | Single Leg Romanian Deadlift | 3 | 6–12 reps | @8 |
| 7 | Standing Calf Raise | 3 | 10 reps | @8 |
| 8 | Hanging Leg Raise | 2 | AMRAP | — |
| 9 | Plank | 2 | 1–2 min | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Spinal Load Reduction and Functional Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Spinal Load Reduction and Functional Strength is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Spinal Load Reduction and Functional Strength is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
