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No Deadlifts

by Gerrit K.

Program Description

Building muscle while avoiding deadlifts & weighted squats to protect the spine for all the people - like me - who have long upper bodies and can't perform them properly.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2025 07:02
  • Last Edited
    Nov 06, 2025 07:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
10.7%
Chest
10.7%
Biceps
9%
Hamstrings
8.2%
Front Delts
7.7%
Upper Back
7.7%
Abs
7.3%
Glutes
6.4%
Lats
5.6%
Middle Delts
4.3%
Rear Delts
2.1%
Lower Back
2.1%
Calves
2.1%
Forearms
1.7%
Adductors
1.7%
Abductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Leg Extension
3
15 reps
-
8
Standing Calf Raise
3
25 reps
-
9
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Hyperextension
3
12 reps
-
10
Trunk Rotation
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Leg Curl
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Leg Press
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Leg Curl
3 Sets
12 Reps
-
9
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
8
Leg Press
3 Sets
12 Reps
-
9
Hyperextension
3 Sets
12 Reps
-
10
Trunk Rotation
3 Sets
12 Reps
-
Day 1
1
Squat (Smith Machine)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
7
Leg Extension
3 Sets
15 Reps
-
8
Standing Calf Raise
3 Sets
25 Reps
-
9
Hanging Leg Raise
3 Sets
20 Reps
-