Low back Pain + Hypertrophy Recovery

🎯 Main Training Focus
Low Back Safety & Strength
Every workout begins with mobility and activation drills (Cat-Cow, Bird Dogs, Hip Circles, Glute Bridges) to loosen up your stiff back, especially in the mornings.
Strengthening exercises like Back Extensions, Dead Bugs, Bird Dogs, and Cable Crunches build spinal stability without stressing your lumbar spine.
Core Stability (Plank-Free)
Replaces painful planks with safer core stability drills: Dead Bugs, Bird Dogs, Cable Crunches, Glute Bridge variations.
These train anti-extension and anti-rotation strength, protecting your spine during heavier lifts.
Hamstring Development
Direct hamstring work 4+ days per week: Leg Curls, Trap Bar Deadlifts, Pull-Throughs, RDL variations.
Daily hamstring stretches with yoga strap for flexibility — prevents tight hamstrings from pulling on your low back.
Balanced Hypertrophy
All major muscle groups trained in hypertrophy rep ranges (8–15 reps).
Push (chest/shoulders/triceps), Pull (back/biceps), Legs (quads/glutes/hamstrings), plus Full Body days ensure symmetry.
Mobility & Recovery Built In
At least two days (Day 3 & Day 7) focus heavily on walking, mobility, and stretching.
Recovery tools (foam rolling, massage gun, heating pad) are part of the program to manage stiffness.
🔑 In Simple Terms
This program is designed to:
Relieve stiffness in your lower back through daily mobility.
Strengthen your hamstrings and glutes so they take stress off your spine.
Build core strength without planks, using safer alternatives.
Support muscle growth (hypertrophy) across your whole body.
Balance training and recovery, so you get stronger without aggravating your back.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Cat Cow Stretch

Bird Dog

Hip Circles

Deadlift (Barbell)

Leg Curl

Pull Through (Cable)

Back Extension

Dead Bug

Hamstring Stretch with Rotation

Posterior Chain Strength

Shoulder Rolls

Band Pull Apart

Chest Press (Machine)

Overhead Press (Machine)

Lateral Raise (Dumbbell)

Bench Press (Close Grip)

Childs Pose

Push Hypertrophy

Glute Bridge (Bodyweight)

Walk

Cable Crunch

Seated Hamstring Stretch

Hip Flexor Stretch

Mobility + Core Recovery

Squat (Bodyweight)

Squat (Barbell)

Leg Extension

Lower Body Hypertrophy

Band Face Pulls

Single Arm Row (Dumbbell)

Dumbbell Shrugs

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Incline Reverse Dumbbell Flyes

Pull Hypertrophy

Overhead Press (Barbell)

Abs Crunch (Bodyweight)

Full Body Hypertrophy

Active Recovery & Mobility

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