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Back Pain Free Strength Training

by Evan W.
12 athletes joined

Program Description

This is a weeks worth of training to do when one experiences a back injury. Switch back to normal programing whenever your back feels better.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2024 08:49
  • Last Edited
    Sep 12, 2024 04:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Hamstrings
15.1%
Lats
12.8%
Upper Back
12%
Glutes
11.8%
Biceps
7.3%
Middle Delts
7.1%
Front Delts
5.1%
Triceps
4.5%
Abs
2.2%
Lower Back
1.6%
Adductors
1.2%
Forearms
0.6%
Rear Delts
0.6%
Abductors
0.6%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
RPE 9
2
Leg Curl
5
8 reps
RPE 9
3
Hip Thrust (Barbell)
5
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
-
2
Chest Supported Row (Machine)
4
6 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
-
2
Squat (Bodyweight)
3
30 reps
-
3
Leg Press
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Tricep Extension (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6 reps
-
2
Hip Thrust (Barbell)
3
6 reps
-
3
Lying Leg Curl
3
8 reps
-
4
Leg Extension
2
20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Leg Extension
5 Sets
8 Reps
@9
2
Leg Curl
5 Sets
8 Reps
@9
3
Hip Thrust (Barbell)
5 Sets
8 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
6 Reps
-
2
Chest Supported Row (Machine)
4 Sets
6 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
Day 4
1
Chest Supported Row (Machine)
3 Sets
12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
3
Tricep Extension (Cable)
2 Sets
20 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
6 Reps
-
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
6 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6 Reps
-
3
Lying Leg Curl
3 Sets
8 Reps
-
4
Leg Extension
2 Sets
20 Reps
-
Day 3
1
Leg Extension
4 Sets
6 Reps
-
2
Squat (Bodyweight)
3 Sets
30 Reps
-
3
Leg Press
3 Sets
6 Reps
-