Spinal Load Reduction Hypertrophy

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.

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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)

Lunge (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)

Incline Hammer Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Pull

Load

De-Load

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