Low back Pain + Hypertrophy Recovery
“Stronger Core, Safer Back, Bigger Gains.” “Build Muscle Without Breaking Your Back.” “Hamstring Power • Core Stability • Pain-Free Progress.”
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cat Cow Stretch | 1 | 10 reps |
| 2 | Bird Dog | 1 | 8 reps |
| 3 | Hip Circles | 1 | 10 reps |
| 4 | Deadlift (Barbell) | 4 | 10 reps |
| 5 | Leg Curl | 4 | 12 reps |
| 6 | Pull Through (Cable) | 3 | 12 reps |
| 7 | Back Extension | 3 | 10 reps |
| 8 | Dead Bug | 3 | 10 reps |
| 9 | Hamstring Stretch with Rotation | 2 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Rolls | 1 | 10 reps |
| 2 | Band Pull Apart | 2 | 15 reps |
| 3 | Chest Press (Machine) | 4 | 8–12 reps |
| 4 | Overhead Press (Machine) | 3 | — |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 6 | Bench Press (Close Grip) | 3 | 10–12 reps |
| 7 | Childs Pose | 2 | 0.5 min |
| 8 | Dead Bug | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Glute Bridge (Bodyweight) | 2 | 15 reps |
| 2 | Walk | 1 | 5 min |
| 3 | Cable Crunch | 3 | 12–15 reps |
| 4 | Bird Dog | 3 | 8 reps |
| 5 | Seated Hamstring Stretch | 2 | 0.5 min |
| 6 | Hip Flexor Stretch | 2 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Circles | 1 | 10 reps |
| 2 | Squat (Bodyweight) | 2 | 10 reps |
| 3 | Squat (Barbell) | 4 | 10–12 reps |
| 4 | Leg Extension | 3 | 12–15 reps |
| 5 | Leg Curl | 3 | 12–15 reps |
| 6 | Pull Through (Cable) | 3 | 12–15 reps |
| 7 | Back Extension | 2 | 12 reps |
| 8 | Seated Hamstring Stretch | 2 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Band Face Pulls | 2 | 15 reps |
| 2 | Cat Cow Stretch | 1 | 10 reps |
| 3 | Single Arm Row (Dumbbell) | 4 | 8–12 reps |
| 4 | Dumbbell Shrugs | 3 | 12 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 10–12 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 10–12 reps |
| 7 | Incline Reverse Dumbbell Flyes | 3 | 12 reps |
| 8 | Dead Bug | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8 reps |
| 2 | Chest Press (Machine) | 3 | 10–12 reps |
| 3 | Overhead Press (Barbell) | 3 | 8–10 reps |
| 4 | Squat (Barbell) | 3 | 10–12 reps |
| 5 | Pull Through (Cable) | 3 | 12–15 reps |
| 6 | Leg Curl | 3 | 12–15 reps |
| 7 | Abs Crunch (Bodyweight) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 5 min |
| 2 | Glute Bridge (Bodyweight) | 3 | 15 reps |
| 3 | Bird Dog | 3 | 8 reps |
| 4 | Hamstring Stretch with Rotation | 3 | 0.5 min |
| 5 | Childs Pose | 1 | 0.5 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Low back Pain + Hypertrophy Recovery is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Low back Pain + Hypertrophy Recovery is structured around 7 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Low back Pain + Hypertrophy Recovery 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
