5-3-1 Modified for Disc Injury (back injury)

This is for people who can't do squats or traditional deadlifts because of injury or old age or whatever. Obviously, consult your doctor before doing any exercise program.

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Week 1

Week 2

Week 3

Week 4

Use a "Z-Press" (seated on floor) if standing hurts.

Overhead Press (Barbell)

Lat Pulldown

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Face Pull

Bulgarian Split Squat (Dumbbell)

Leg Press

Leg Curl

Bird Dog

Abs Crunch (Bodyweight)

Side Plank

Dead Hang

Bench Press (Barbell)

Chest Supported Row (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Plank

Trap Bar Deadlift

Goblet Squat

Farmer's Walk (Weighted)

Shrug (Dumbbell)

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