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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.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-