Berry's Backsafe Bodybuilding

Program Description

This program is designed for maximum muscle hypertrophy while remaining joint- and lower-back friendly, especially for lifters with a history of lower back issues. The focus is on: - Mechanical tension as the primary driver of hypertrophy - Smart exercise selection (machines, chest-supported movements, controlled ROM) - Moderate to higher rep ranges to reduce axial loading and fatigue - RPE-based progression instead of mandatory training to failure The program intentionally avoids excessive axial loading (e.g. heavy squats and deadlifts), while still training the entire posterior chain effectively through safer alternatives. Your favorite core exercises can be added to e. g. day 4. Structure 4 training days per week Day 1: Push Day 2: Lower (Back-Safe) Day 3: Pull Day 4: Posterior + Delts 6-week training block Weeks 1–5: Progressive overload (double progression, typical target RPE 7–9) Week 6: Deload (reduced volume and intensity) Auto-Regulation & Flexibility Lifters may start lighter (e.g. RPE 6–7) if needed, especially during the first week or on low-energy days On days with good recovery and joint comfort, sets may be pushed slightly harder (up to RPE 9), while maintaining proper technique. Load and effort should always be adjusted based on day-to-day readiness. Key Principles - No mandatory training to failure - No maximal strength testing - Controlled range of motion where appropriate - Progress only if technique and joint comfort are maintained This program is ideal for lifters who want to build muscle consistently, stay pain-free, and train in a sustainable, long-term manner.

Program Overview