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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
    May 29, 2025 12:58
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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
Glute Bridge (Bodyweight)
3
10-12 reps
-
2
Squat (Bodyweight)
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Clamshells
3
12-15 reps
-
5
Plank
3
0.5 mins
-
6
Pelvic Tilts
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-12 reps
-
2
Squat (Bodyweight)
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Clamshells
3
12-15 reps
-
5
Plank
3
0.5 mins
-
6
Pelvic Tilts
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-12 reps
-
2
Squat (Bodyweight)
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Clamshells
3
12-15 reps
-
5
Plank
3
0.5 mins
-
6
Pelvic Tilts
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-12 reps
-
2
Squat (Bodyweight)
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Clamshells
3
12-15 reps
-
5
Plank
3
0.5 mins
-
6
Pelvic Tilts
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12-15 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Dynamic Side Plank
3
0.5 mins
-
6
Pelvic Tilts
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12-15 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Dynamic Side Plank
3
0.5 mins
-
6
Pelvic Tilts
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12-15 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Dynamic Side Plank
3
0.5 mins
-
6
Pelvic Tilts
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12-15 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Dynamic Side Plank
3
0.5 mins
-
6
Pelvic Tilts
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Dynamic Side Plank
3
0.5 mins
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Dynamic Side Plank
3
0.5 mins
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Dynamic Side Plank
3
0.5 mins
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Dynamic Side Plank
3
0.5 mins
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Side Plank
3
0.25-0.5 mins
-
5
Push Up
3
8-10 reps
-
6
Cat Cow Stretch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Side Plank
3
0.25-0.5 mins
-
5
Push Up
3
8-10 reps
-
6
Cat Cow Stretch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Side Plank
3
0.25-0.5 mins
-
5
Push Up
3
8-10 reps
-
6
Cat Cow Stretch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Side Plank
3
0.25-0.5 mins
-
5
Push Up
3
8-10 reps
-
6
Cat Cow Stretch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Push Up
3
10-12 reps
-
5
Bird Dog
3
12 reps
-
6
Cat Cow Stretch
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Push Up
3
10-12 reps
-
5
Bird Dog
3
12 reps
-
6
Cat Cow Stretch
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Push Up
3
10-12 reps
-
5
Bird Dog
3
12 reps
-
6
Cat Cow Stretch
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Push Up
3
10-12 reps
-
5
Bird Dog
3
12 reps
-
6
Cat Cow Stretch
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Bird Dog
3
15 reps
-
6
Dynamic Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Bird Dog
3
15 reps
-
6
Dynamic Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Bird Dog
3
15 reps
-
6
Dynamic Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Bird Dog
3
15 reps
-
6
Dynamic Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Leg Raise
3
10 reps
-
2
Push Up
3
8-10 reps
-
3
Squat (Bodyweight)
3
8-10 reps
-
4
Bird Dog
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Hip Flexor Stretch
1
2-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Leg Raise
3
10 reps
-
2
Push Up
3
8-10 reps
-
3
Squat (Bodyweight)
3
8-10 reps
-
4
Bird Dog
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Hip Flexor Stretch
1
2-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Leg Raise
3
10 reps
-
2
Push Up
3
8-10 reps
-
3
Squat (Bodyweight)
3
8-10 reps
-
4
Bird Dog
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Hip Flexor Stretch
1
2-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Leg Raise
3
10 reps
-
2
Push Up
3
8-10 reps
-
3
Squat (Bodyweight)
3
8-10 reps
-
4
Bird Dog
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Hip Flexor Stretch
1
2-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Lunge (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Hip Flexor Stretch
1
2 mins
-
6
Child'S Pose Strech
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Lunge (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Hip Flexor Stretch
1
2 mins
-
6
Child'S Pose Strech
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Lunge (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Hip Flexor Stretch
1
2 mins
-
6
Child'S Pose Strech
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Lunge (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Hip Flexor Stretch
1
2 mins
-
6
Child'S Pose Strech
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Squat (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Hip Flexor Stretch
1
2 mins
-
6
Child'S Pose Strech
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Squat (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Hip Flexor Stretch
1
2 mins
-
6
Child'S Pose Strech
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Squat (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Hip Flexor Stretch
1
2 mins
-
6
Child'S Pose Strech
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Squat (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Hip Flexor Stretch
1
2 mins
-
6
Child'S Pose Strech
1
2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Glute Bridge (Bodyweight)
3 Sets
10-12 Reps
-
2
Squat (Bodyweight)
3 Sets
8-10 Reps
-
3
Step-Up (Weighted)
3 Sets
8-10 Reps
-
4
Clamshells
3 Sets
12-15 Reps
-
5
Plank
3 Sets
0.5 mins
-
6
Pelvic Tilts
3 Sets
10 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Seated Row (Machine)
3 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Side Plank
3 Sets
0.25-0.5 mins
-
5
Push Up
3 Sets
8-10 Reps
-
6
Cat Cow Stretch
2 Sets
10-12 Reps
-
Day 3
1
Bent Leg Raise
3 Sets
10 Reps
-
2
Push Up
3 Sets
8-10 Reps
-
3
Squat (Bodyweight)
3 Sets
8-10 Reps
-
4
Bird Dog
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
10-12 Reps
-
6
Hip Flexor Stretch
1 Set
2-3 mins
-