Berry's Backsafe Bodybuilding

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.

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Single Arm Row (Cable)

Face Pull

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Pull

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Shoulder Press (Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Push

Leg Press (45 Degrees)

Squat (Smith Machine)

Leg Extension

Single-Leg Leg Curl

Calf Raise (Leg Press)

Lower

Pull Through (Cable)

Hip Abductor (Machine)

Single Arm Rear Delt Fly (Cable)

Posterior + Delts

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