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Back friendly

by Fisnik O.

Program Description

AI Program is an 8-week back friendly (for those who have lower/mid back problems and dont want to obverload it) comprehensive workout program designed to elevate your fitness journey through a structured approach to strength training and conditioning. With 32 sessions spread over two months, each workout lasts around 60 minutes, focusing on both bodybuilding and athletic performance. This program is perfect for beginners looking to build a solid foundation with a variety of exercises targeting all major muscle groups using gym equipment. Get ready to push your limits and achieve your fitness goals with confidence!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2025 07:10
  • Last Edited
    Jun 26, 2025 09:30
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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
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Glute Bridge Hold
3
5 reps
RPE 7
6
Dead Bug
3
20 reps
-
7
Pallof Press
3
10 reps
-
8
Side Plank
3
-0.2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Glute Bridge Hold
3
5 reps
RPE 7
6
Dead Bug
3
20 reps
-
7
Pallof Press
3
10 reps
-
8
Side Plank
3
-0.2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Glute Bridge Hold
3
5 reps
RPE 7
6
Dead Bug
3
20 reps
-
7
Pallof Press
3
10 reps
-
8
Side Plank
3
-0.2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Glute Bridge Hold
3
5 reps
RPE 7
6
Dead Bug
3
20 reps
-
7
Pallof Press
3
10 reps
-
8
Side Plank
3
-0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 7
2
Hamstring Curl
4
10 reps
RPE 7
3
Glute Kickback (Cable)
3
12 reps
RPE 7
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Side-Lying Clamshells
3
15 reps
RPE 6
6
Bird Dog
3
20 reps
RPE 6
7
Wood Chop
3
12 reps
RPE 6
8
Stability Ball Stir-The-Pot
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 7
2
Hamstring Curl
4
10 reps
RPE 7
3
Glute Kickback (Cable)
3
12 reps
RPE 7
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Side-Lying Clamshells
3
15 reps
RPE 6
6
Bird Dog
3
20 reps
RPE 6
7
Wood Chop
3
12 reps
RPE 6
8
Stability Ball Stir-The-Pot
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 7
2
Hamstring Curl
4
10 reps
RPE 7
3
Glute Kickback (Cable)
3
12 reps
RPE 7
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Side-Lying Clamshells
3
15 reps
RPE 6
6
Bird Dog
3
20 reps
RPE 6
7
Wood Chop
3
12 reps
RPE 6
8
Stability Ball Stir-The-Pot
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 7
2
Hamstring Curl
4
10 reps
RPE 7
3
Glute Kickback (Cable)
3
12 reps
RPE 7
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Side-Lying Clamshells
3
15 reps
RPE 6
6
Bird Dog
3
20 reps
RPE 6
7
Wood Chop
3
12 reps
RPE 6
8
Stability Ball Stir-The-Pot
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
High Knees
3
15 mins
-
3
Mini Hurdle Lateral Hop
2
10 reps
-
4
Low Box Reactive Steps
3
5 reps
-
5
5 5 5 Cone Drill
1
-
6
Walking Lunge
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
High Knees
3
15 mins
-
3
Mini Hurdle Lateral Hop
2
10 reps
-
4
Low Box Reactive Steps
3
5 reps
-
5
5 5 5 Cone Drill
1
-
6
Walking Lunge
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
High Knees
3
15 mins
-
3
Mini Hurdle Lateral Hop
2
10 reps
-
4
Low Box Reactive Steps
3
5 reps
-
5
5 5 5 Cone Drill
1
-
6
Walking Lunge
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
High Knees
3
15 mins
-
3
Mini Hurdle Lateral Hop
2
10 reps
-
4
Low Box Reactive Steps
3
5 reps
-
5
5 5 5 Cone Drill
1
-
6
Walking Lunge
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Plank
3
-0.3 mins
RPE 6
5
Pallof Press
3
10 reps
-
6
Superman
3
-0.2 mins
RPE 6
7
Wood Chop
3
12 reps
RPE 6
8
Side Plank
3
-0.3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Plank
3
-0.3 mins
RPE 6
5
Pallof Press
3
10 reps
-
6
Superman
3
-0.2 mins
RPE 6
7
Wood Chop
3
12 reps
RPE 6
8
Side Plank
3
-0.3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Plank
3
-0.3 mins
RPE 6
5
Pallof Press
3
10 reps
-
6
Superman
3
-0.2 mins
RPE 6
7
Wood Chop
3
12 reps
RPE 6
8
Side Plank
3
-0.3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Plank
3
-0.3 mins
RPE 6
5
Pallof Press
3
10 reps
-
6
Superman
3
-0.2 mins
RPE 6
7
Wood Chop
3
12 reps
RPE 6
8
Side Plank
3
-0.3 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
12 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5
Glute Bridge Hold
3 Sets
5 Reps
@7
6
Dead Bug
3 Sets
20 Reps
-
7
Pallof Press
3 Sets
10 Reps
-
8
Side Plank
3 Sets
-0.2 mins
-
Day 2
1
Leg Press
4 Sets
12 Reps
@7
2
Hamstring Curl
4 Sets
10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
12 Reps
@7
4
Step-Up (Weighted)
3 Sets
12 Reps
@7
5
Side-Lying Clamshells
3 Sets
15 Reps
@6
6
Bird Dog
3 Sets
20 Reps
@6
7
Wood Chop
3 Sets
12 Reps
@6
8
Stability Ball Stir-The-Pot
3 Sets
10 Reps
@6
Day 3
1
A Skip
3 Sets
20 Reps
-
2
High Knees
3 Sets
15 mins
-
3
Mini Hurdle Lateral Hop
2 Sets
10 Reps
-
4
Low Box Reactive Steps
3 Sets
5 Reps
-
5
5 5 5 Cone Drill
1 Set
-
6
Walking Lunge
2 Sets
20 Reps
-
Day 4
1
Seated Row (Machine)
3 Sets
12 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Face Pull
3 Sets
15 Reps
@7
4
Plank
3 Sets
-0.3 mins
@6
5
Pallof Press
3 Sets
10 Reps
-
6
Superman
3 Sets
-0.2 mins
@6
7
Wood Chop
3 Sets
12 Reps
@6
8
Side Plank
3 Sets
-0.3 mins
@6