logo
BoostcampPNG

5/3/1 BBS FSL (for athletes with back issues)

by Mishanya

Program Description

This is my custom program for handling severe back pain and gaining muscle while still doing the main barbell movements. I have a l5-s1 hernia, a spondy and a facet syndrome so planned the exercises accordingly. Feel free to modify as appropriate. Training max should be 90% of the actual rep. max. After finishing the cycle, add no more than 2,5 kilos to pressing and 5 kilos to other main compounds. Each workout begins with a McGill Big Three drill to be repeated on rest days. All exercises before the main lift of the day are warmup drills. The workouts require a trap bar, a belt squat and reverse hypers machines. Recommended to run for around a year before returning to competition lifts. Consider consulting a professional before starting. I share what works for me, may not work for you.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 18, 2025 04:14
  • Last Edited
    May 23, 2025 06:00
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Seated Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
7
Seated Military Press (Barbell)
2
5 reps
65%
8
Dip (Weighted)
2
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Alternating Dumbbell Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Seated Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
7
Seated Military Press (Barbell)
2
3 reps
70%
8
Dip (Weighted)
2
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Alternating Dumbbell Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Seated Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
7
Seated Military Press (Barbell)
2
5 reps
75%
8
Dip (Weighted)
2
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Seated Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
40%
50%
60%
7
Seated Military Press (Barbell)
1
3 reps
40%
8
Dip (Weighted)
1
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
1
10 reps
RPE 7
10
Lat Pulldown
2
10 reps
RPE 7
11
Alternating Dumbbell Curl
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
6
Trap Bar Deadlift
2
5 reps
65%
7
Belt Squat
3
10 reps
RPE 7
8
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Trap Bar Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
6
Trap Bar Deadlift
2
3 reps
70%
7
Belt Squat
3
10 reps
RPE 7
8
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
6
Trap Bar Deadlift
2
5 reps
75%
7
Belt Squat
3
10 reps
RPE 7
8
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Trap Bar Deadlift
1
1
1
3 reps
3 reps
3 reps
40%
50%
60%
6
Trap Bar Deadlift
1
3 reps
40%
7
Belt Squat
2
10 reps
RPE 7
8
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
7
Bench Press (Barbell)
2
5 reps
65%
8
Dip (Weighted)
2
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Alternating Dumbbell Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
7
Bench Press (Barbell)
2
3 reps
70%
8
Dip (Weighted)
2
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Alternating Dumbbell Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
7
Bench Press (Barbell)
2
5 reps
75%
8
Dip (Weighted)
2
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Alternating Dumbbell Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
40%
50%
60%
7
Bench Press (Barbell)
1
3 reps
40%
8
Dip (Weighted)
1
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
1
10 reps
RPE 7
10
Lat Pulldown
2
10 reps
RPE 7
11
Alternating Dumbbell Curl
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
6
Front Squat (Barbell)
2
5 reps
65%
7
Belt Squat
3
10 reps
RPE 7
8
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Front Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
6
Front Squat (Barbell)
2
3 reps
70%
7
Belt Squat
3
10 reps
RPE 7
8
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
6
Front Squat (Barbell)
2
5 reps
75%
7
Belt Squat
3
10 reps
RPE 7
8
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Front Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
40%
50%
60%
6
Front Squat (Barbell)
1
5 reps
40%
7
Belt Squat
2
10 reps
RPE 7
8
Abs Crunch (Weighted)
3
20 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Curl-Up
1 Set
1 mins
@6
2
Side Plank
1 Set
1 mins
@6
3
Bird Dog
1 Set
1 mins
@6
4
Reverse Hyperextension
3 Sets
10-12 Reps
@6
5
Cuban Press
1 Set
10 Reps
@6
6
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
7
Seated Military Press (Barbell)
2 Sets
5 Reps
65%
8
Dip (Weighted)
2 Sets
10 Reps
@7
9
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7
10
Lat Pulldown
3 Sets
10 Reps
@7
11
Alternating Dumbbell Curl
2 Sets
10 Reps
@7
Day 2
1
Curl-Up
1 Set
1 mins
@6
2
Side Plank
1 Set
1 mins
@6
3
Bird Dog
1 Set
1 mins
@6
4
Reverse Hyperextension
3 Sets
10-12 Reps
@6
5
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
6
Trap Bar Deadlift
2 Sets
5 Reps
65%
7
Belt Squat
3 Sets
10 Reps
@7
8
Abs Crunch (Weighted)
4 Sets
20 Reps
@7
Day 3
1
Curl-Up
1 Set
1 mins
@6
2
Side Plank
1 Set
1 mins
@6
3
Bird Dog
1 Set
1 mins
@6
4
Reverse Hyperextension
3 Sets
10-12 Reps
@6
5
Cuban Press
1 Set
10 Reps
@6
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
7
Bench Press (Barbell)
2 Sets
5 Reps
65%
8
Dip (Weighted)
2 Sets
10 Reps
@7
9
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7
10
Lat Pulldown
3 Sets
10 Reps
@7
11
Alternating Dumbbell Curl
2 Sets
10 Reps
@7
Day 4
1
Curl-Up
1 Set
1 mins
@6
2
Side Plank
1 Set
1 mins
@6
3
Bird Dog
1 Set
1 mins
@6
4
Reverse Hyperextension
3 Sets
10-12 Reps
@6
5
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
6
Front Squat (Barbell)
2 Sets
5 Reps
65%
7
Belt Squat
3 Sets
10 Reps
@7
8
Abs Crunch (Weighted)
4 Sets
20 Reps
@7