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Spinal Load Reduction and Functional Strength

by Ashish C.

Program Description

This program is for novice lifters who have been advised to reduce spinal/back load, who also want to gain functional strength.

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
    Dec 29, 2025 06:25

Summary

Transform your physique with the Spinal Load Reduction Hypertrophy program, a focused 6-week journey designed for serious lifters. This 4-day split emphasizes muscle growth while minimizing spinal stress, featuring compound and isolation movements like the Bench Press, Leg Press, and Bulgarian Split Squats. Each session is meticulously crafted with optimal rep ranges and tempos to maximize hypertrophy and ensure safety. Equip yourself with the right tools and prepare to build strength and size efficiently!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.8%
Upper Back
10%
Triceps
10%
Front Delts
8.7%
Hamstrings
8.4%
Glutes
7.9%
Lats
7.5%
Biceps
6.7%
Chest
6.4%
Middle Delts
5.5%
Abs
5.2%
Rear Delts
4.5%
Calves
3.1%
Abductors
1.5%
Forearms
1.5%
Adductors
1.5%
Lower Back
0.8%
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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
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
Leg Curl
3
6-12 reps
RPE 8
5
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
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
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
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
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
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
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
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-12 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8
4B
Ab Wheel
2
AMRAP
-
5
Incline Hammer Curl (Dumbbell)
2
6-12 reps
RPE 8
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
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
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
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5
Incline Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
6-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
6-8 reps
RPE 8
2
Banded Hip Rotation
2
6-8 reps
RPE 8
3
Leg Extension (Banded)
2
6-8 reps
RPE 8
4A
Lunge (Dumbbell)
2
6-12 reps
RPE 8
4B
Reverse Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Step-Up (Weighted)
3
6 reps
RPE 8
6
Single Leg Romanian Deadlift
3
6-12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
8
Hanging Leg Raise
2
AMRAP
-
9
Plank
2
1-2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
6-8 reps
RPE 8
2
Banded Hip Rotation
2
6-8 reps
RPE 8
3
Leg Extension (Banded)
2
6-8 reps
RPE 8
4A
Lunge (Dumbbell)
2
6-12 reps
RPE 8
4B
Reverse Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Step-Up (Weighted)
3
6 reps
RPE 8
6
Single Leg Romanian Deadlift
3
6-12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
8
Hanging Leg Raise
2
AMRAP
-
9
Plank
2
1-2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
6-8 reps
RPE 8
2
Banded Hip Rotation
2
6-8 reps
RPE 8
3
Leg Extension (Banded)
2
6-8 reps
RPE 8
4A
Lunge (Dumbbell)
2
6-12 reps
RPE 8
4B
Reverse Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Step-Up (Weighted)
3
6 reps
RPE 8
6
Single Leg Romanian Deadlift
3
6-12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
8
Hanging Leg Raise
2
AMRAP
-
9
Plank
2
1-2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
6-8 reps
RPE 8
2
Banded Hip Rotation
2
6-8 reps
RPE 8
3
Leg Extension (Banded)
2
6-8 reps
RPE 8
4A
Lunge (Dumbbell)
2
6-12 reps
RPE 8
4B
Reverse Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Step-Up (Weighted)
3
6 reps
RPE 8
6
Single Leg Romanian Deadlift
3
6-12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
8
Hanging Leg Raise
2
AMRAP
-
9
Plank
2
1-2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
6-8 reps
RPE 8
2
Banded Hip Rotation
2
6-8 reps
RPE 8
3
Leg Extension (Banded)
2
6-8 reps
RPE 8
4A
Lunge (Dumbbell)
2
6-12 reps
RPE 8
4B
Reverse Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Step-Up (Weighted)
3
6 reps
RPE 8
6
Single Leg Romanian Deadlift
3
6-12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
8
Hanging Leg Raise
2
AMRAP
-
9
Plank
2
1-2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
6-8 reps
RPE 8
2
Banded Hip Rotation
2
6-8 reps
RPE 8
3
Leg Extension (Banded)
2
6-8 reps
RPE 8
4A
Lunge (Dumbbell)
2
6-12 reps
RPE 8
4B
Reverse Lunge (Dumbbell)
2
6-12 reps
RPE 8
5
Step-Up (Weighted)
3
6 reps
RPE 8
6
Single Leg Romanian Deadlift
3
6-12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
8
Hanging Leg Raise
2
AMRAP
-
9
Plank
2
1-2 mins
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
Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
5
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
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
4A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
4B
Ab Wheel
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Incline Hammer Curl (Dumbbell)
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
Day 5
1
Lateral Banded Walk
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8
2
Banded Hip Rotation
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8
3
Leg Extension (Banded)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8
4A
Lunge (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
4B
Reverse Lunge (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
6
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8
@8
7
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
9
Plank
1 Set
1 Set
1-2 mins
1-2 mins
@8
@8