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Press focused U/L for a bad back

by Joshua K.

Program Description

**Press Focused U/L for a Bad Back** is a 12-week program designed specifically for lifters looking to enhance their upper body strength while accommodating back issues. With 48 training days, this program emphasizes pressing movements like the bench press and overhead press, ensuring you build muscle safely and effectively. Each session is packed with targeted exercises, including variations to engage your chest, shoulders, and arms, while minimizing strain on your back. Get ready to push your limits and achieve your strength goals with confidence!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 08, 2025 08:25
  • Last Edited
    Sep 08, 2025 08:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Chest
13.2%
Front Delts
12.1%
Middle Delts
9.2%
Upper Back
8.5%
Hamstrings
8.5%
Biceps
7%
Quadriceps
6.4%
Lats
6%
Glutes
4.9%
Rear Delts
3%
Lower Back
2%
Abs
1.8%
Forearms
1%
Abductors
0.7%
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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
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
3-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4-6 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Press
3
10-12 reps
RPE 7.5
4
Lying Leg Curl
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Tricep Kickback
3
10-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
15-20 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Dip (Assisted)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
3-12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7.5
Day 2
1
Pull-Up (Assisted)
4 Sets
4-6 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@7
3
Face Pull
3 Sets
12-15 Reps
@6.5
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7.5
5
Hammer Curl
3 Sets
10-12 Reps
@7.5
Day 3
1
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
3
Single Leg Press
3 Sets
10-12 Reps
@7.5
4
Lying Leg Curl
3 Sets
12-15 Reps
@7.5
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Paused)
3 Sets
8-10 Reps
@7.5
3
Chest Fly (Machine)
3 Sets
10-12 Reps
@7.5
4
Tricep Kickback
3 Sets
10-12 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
@6.5