Spinal Load Reduction and Functional Strength

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

Lat Pulldown

Rear Delt Fly (Cable)

Overhead Tricep Extension (Cable)

Upper Hypertrophy

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Leg Extension

Lower Hypertrophy

Seated Overhead Press (Dumbbell)

Chest Fly (Cable)

Tricep Kickback

One Arm Lateral Raise (Cable)

Push Up (Weighted)

Push

Pull-Up (Neutral Grip, Weighted)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Incline Hammer Curl (Dumbbell)

Pull

Lateral Banded Walk

Banded Hip Rotation

Leg Extension (Banded)

Step-Up (Weighted)

Single Leg Romanian Deadlift

Standing Calf Raise

Hanging Leg Raise

Plank

Functional Lower

Lunge (Dumbbell)

Load

De-Load

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