Disc Herniation Training

by Evan W.

2 athletes joined

Program Description

Working out to help with L5S1 herniation and associated lower back pain. The goal is to rebuild foundational strength, improve posture and stability, and allow the body to adapt slowly to weight training while minimizing the risk of aggravating your condition. Core Focus: Make sure to prioritize core engagement during every movement. This helps provide better support for your spine during exercises. Mobility Work: Spend extra time on stretching and mobility drills, especially if your back feels tight or restricted. This will help improve flexibility and reduce tension in the muscles surrounding your spine. **Rest

Program Overview

Level
Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Apr 01, 2025 01:16
Last Edited
Jun 18, 2025 11:15

Summary

**Disc Herniation Training** is a structured 12-week program designed to help you regain strength and stability through targeted workouts. With three sessions per week, you'll focus on lower body, upper body, and full-body exercises that prioritize core engagement and mobility. Each workout incorporates bodyweight and light dumbbell movements, ensuring a safe yet effective approach to rebuilding strength. Get ready to empower your body and enhance your fitness journey while managing disc herniation challenges!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Glute Bridge (Bodyweight)

10-12 reps

Squat (Bodyweight)

8-10 reps

Step-Up (Weighted)

8-10 reps

Clamshells

12-15 reps

Plank

0.5 mins

Pelvic Tilts

10 reps

Day 1

Glute Bridge (Bodyweight)

10-12 reps

Squat (Bodyweight)

8-10 reps

Step-Up (Weighted)

8-10 reps

Clamshells

12-15 reps

Plank

0.5 mins

Pelvic Tilts

10 reps

Day 1

Glute Bridge (Bodyweight)

10-12 reps

Squat (Bodyweight)

8-10 reps

Step-Up (Weighted)

8-10 reps

Clamshells

12-15 reps

Plank

0.5 mins

Pelvic Tilts

10 reps

Day 1

Glute Bridge (Bodyweight)

10-12 reps

Squat (Bodyweight)

8-10 reps

Step-Up (Weighted)

8-10 reps

Clamshells

12-15 reps

Plank

0.5 mins

Pelvic Tilts

10 reps

Day 1

Glute Bridge (Dumbbell)

12-15 reps

Goblet Squat

8-10 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Dynamic Side Plank

0.5 mins

Pelvic Tilts

10 reps

Day 1

Glute Bridge (Dumbbell)

12-15 reps

Goblet Squat

8-10 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Dynamic Side Plank

0.5 mins

Pelvic Tilts

10 reps

Day 1

Glute Bridge (Dumbbell)

12-15 reps

Goblet Squat

8-10 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Dynamic Side Plank

0.5 mins

Pelvic Tilts

10 reps

Day 1

Glute Bridge (Dumbbell)

12-15 reps

Goblet Squat

8-10 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Dynamic Side Plank

0.5 mins

Pelvic Tilts

10 reps

Day 1

Glute Bridge (Barbell)

15 reps

Goblet Squat

8-10 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Dynamic Side Plank

0.5 mins

Plank

0.5 mins

Day 1

Glute Bridge (Barbell)

15 reps

Goblet Squat

8-10 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Dynamic Side Plank

0.5 mins

Plank

0.5 mins

Day 1

Glute Bridge (Barbell)

15 reps

Goblet Squat

8-10 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Dynamic Side Plank

0.5 mins

Plank

0.5 mins

Day 1

Glute Bridge (Barbell)

15 reps

Goblet Squat

8-10 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Dynamic Side Plank

0.5 mins

Plank

0.5 mins

Day 2

Seated Shoulder Press (Dumbbell)

8-12 reps

Seated Row (Machine)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Side Plank

0.25-0.5 mins

Push Up

8-10 reps

Cat Cow Stretch

10-12 reps

Day 2

Seated Shoulder Press (Dumbbell)

8-12 reps

Seated Row (Machine)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Side Plank

0.25-0.5 mins

Push Up

8-10 reps

Cat Cow Stretch

10-12 reps

Day 2

Seated Shoulder Press (Dumbbell)

8-12 reps

Seated Row (Machine)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Side Plank

0.25-0.5 mins

Push Up

8-10 reps

Cat Cow Stretch

10-12 reps

Day 2

Seated Shoulder Press (Dumbbell)

8-12 reps

Seated Row (Machine)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Side Plank

0.25-0.5 mins

Push Up

8-10 reps

Cat Cow Stretch

10-12 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Seated Row (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Push Up

10-12 reps

Bird Dog

12 reps

Cat Cow Stretch

12 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Seated Row (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Push Up

10-12 reps

Bird Dog

12 reps

Cat Cow Stretch

12 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Seated Row (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Push Up

10-12 reps

Bird Dog

12 reps

Cat Cow Stretch

12 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Seated Row (Cable)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Push Up

10-12 reps

Bird Dog

12 reps

Cat Cow Stretch

12 reps

Day 2

Seated Shoulder Press (Dumbbell)

8-10 reps

Seated Row (Machine)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Dip (Bodyweight)

8-10 reps

Bird Dog

15 reps

Dynamic Side Plank

0.5 mins

Day 2

Seated Shoulder Press (Dumbbell)

8-10 reps

Seated Row (Machine)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Dip (Bodyweight)

8-10 reps

Bird Dog

15 reps

Dynamic Side Plank

0.5 mins

Day 2

Seated Shoulder Press (Dumbbell)

8-10 reps

Seated Row (Machine)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Dip (Bodyweight)

8-10 reps

Bird Dog

15 reps

Dynamic Side Plank

0.5 mins

Day 2

Seated Shoulder Press (Dumbbell)

8-10 reps

Seated Row (Machine)

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Dip (Bodyweight)

8-10 reps

Bird Dog

15 reps

Dynamic Side Plank

0.5 mins

Day 3

Bent Leg Raise

10 reps

Push Up

8-10 reps

Squat (Bodyweight)

8-10 reps

Bird Dog

8-10 reps

Standing Calf Raise

10-12 reps

Hip Flexor Stretch

2-3 mins

Day 3

Bent Leg Raise

10 reps

Push Up

8-10 reps

Squat (Bodyweight)

8-10 reps

Bird Dog

8-10 reps

Standing Calf Raise

10-12 reps

Hip Flexor Stretch

2-3 mins

Day 3

Bent Leg Raise

10 reps

Push Up

8-10 reps

Squat (Bodyweight)

8-10 reps

Bird Dog

8-10 reps

Standing Calf Raise

10-12 reps

Hip Flexor Stretch

2-3 mins

Day 3

Bent Leg Raise

10 reps

Push Up

8-10 reps

Squat (Bodyweight)

8-10 reps

Bird Dog

8-10 reps

Standing Calf Raise

10-12 reps

Hip Flexor Stretch

2-3 mins

Day 3

Leg Press

8-10 reps

Lunge (Bodyweight)

8-10 reps

Lat Pulldown

8-10 reps

Standing Calf Raise

12-15 reps

Hip Flexor Stretch

2 mins

Child'S Pose Strech

2 mins

Day 3

Leg Press

8-10 reps

Lunge (Bodyweight)

8-10 reps

Lat Pulldown

8-10 reps

Standing Calf Raise

12-15 reps

Hip Flexor Stretch

2 mins

Child'S Pose Strech

2 mins

Day 3

Leg Press

8-10 reps

Lunge (Bodyweight)

8-10 reps

Lat Pulldown

8-10 reps

Standing Calf Raise

12-15 reps

Hip Flexor Stretch

2 mins

Child'S Pose Strech

2 mins

Day 3

Leg Press

8-10 reps

Lunge (Bodyweight)

8-10 reps

Lat Pulldown

8-10 reps

Standing Calf Raise

12-15 reps

Hip Flexor Stretch

2 mins

Child'S Pose Strech

2 mins

Day 3

Leg Press

8-10 reps

Squat (Bodyweight)

8-10 reps

Lat Pulldown

8-10 reps

Standing Calf Raise

12-15 reps

Hip Flexor Stretch

2 mins

Child'S Pose Strech

2 mins

Day 3

Leg Press

8-10 reps

Squat (Bodyweight)

8-10 reps

Lat Pulldown

8-10 reps

Standing Calf Raise

12-15 reps

Hip Flexor Stretch

2 mins

Child'S Pose Strech

2 mins

Day 3

Leg Press

8-10 reps

Squat (Bodyweight)

8-10 reps

Lat Pulldown

8-10 reps

Standing Calf Raise

12-15 reps

Hip Flexor Stretch

2 mins

Child'S Pose Strech

2 mins

Day 3

Leg Press

8-10 reps

Squat (Bodyweight)

8-10 reps

Lat Pulldown

8-10 reps

Standing Calf Raise

12-15 reps

Hip Flexor Stretch

2 mins

Child'S Pose Strech

2 mins

Day 1

Glute Bridge (Bodyweight)

3 Sets

10-12 Reps

Squat (Bodyweight)

3 Sets

8-10 Reps

Step-Up (Weighted)

3 Sets

8-10 Reps

Clamshells

3 Sets

12-15 Reps

Plank

3 Sets

0.5 mins

Pelvic Tilts

3 Sets

10 Reps

Day 2

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

Seated Row (Machine)

3 Sets

8-12 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Side Plank

3 Sets

0.25-0.5 mins

Push Up

3 Sets

8-10 Reps

Cat Cow Stretch

2 Sets

10-12 Reps

Day 3

Bent Leg Raise

3 Sets

10 Reps

Push Up

3 Sets

8-10 Reps

Squat (Bodyweight)

3 Sets

8-10 Reps

Bird Dog

3 Sets

8-10 Reps

Standing Calf Raise

3 Sets

10-12 Reps

Hip Flexor Stretch

1 Set

2-3 mins