Press focused U/L for a bad back

Transform your upper body strength with this 12-week, four-day program designed specifically for those managing back issues. Focused on pressing movements, you'll build a solid foundation with exercises like the Bench Press and Incline Dumbbell Press, while also maintaining back and bicep strength through targeted accessory work. Each session balances intensity and volume, ensuring you stay safe and effective as you progress. Perfect for anyone looking to enhance their upper body strength without compromising their back health!

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Assisted)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Bench Focus 

Pull-Up (Assisted)

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Barbell)

Hammer Curl

Back / Bi’s Maintenance

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Single Leg Press

Lying Leg Curl

Legs / Lower Body Maintenance 

Overhead Press (Barbell)

Bench Press (Paused)

Chest Fly (Machine)

Tricep Kickback

Heavy Overhead Press 

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