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Lower back friendly workout

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1 athletes joined

Program Description

To show up regularly to the gym without the risk of injury to build a habit.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 11:24
  • Last Edited
    Sep 19, 2025 01:03

Summary

Transform your fitness journey with this 12-week Lower Back Friendly Workout program, designed for four days a week of targeted training. Each session focuses on building strength and stability while minimizing strain on your lower back. You’ll engage in a variety of exercises, including machine and dumbbell movements, to effectively work your upper body and legs, ensuring a balanced approach to your fitness goals. Perfect for everyday lifters looking to enhance their strength safely, this program empowers you to push your limits without compromising your back health. Get ready to feel stronger and more confident in your lifts!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.9%
Hamstrings
10.2%
Abs
9.9%
Quadriceps
9.3%
Upper Back
7.1%
Front Delts
6%
Triceps
6%
Lats
5%
Chest
4.6%
Lower Back
4.6%
Biceps
4.5%
Middle Delts
4.3%
Adductors
3.7%
Abductors
2.8%
Rear Delts
2.6%
Calves
2.3%
Forearms
2%
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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
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Shoulder Press (Machine)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Suitcase Carry
3 Sets
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3 Sets
10 Reps
-
8
Side Plank With Hip Lift
3 Sets
0.33 mins
-
Day 2
1
Leg Press
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Goblet March
3 Sets
20 Reps
-
8
Bear Pose Pull-Through
3 Sets
6 Reps
-
9
Back Extension
3 Sets
12 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
2
Seated Row (Machine)
3 Sets
12 Reps
-
3
Pull-Up (Assisted)
1 Set
3 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Pallof Press
3 Sets
12 Reps
-
7
Around The World
3 Sets
8 Reps
-
8
Stability Ball Thoracic Rotations
3 Sets
8 Reps
-
Day 4
1
Step-Up (Weighted)
3 Sets
8 Reps
-
2
Single Leg Press
3 Sets
12 Reps
-
3
Seated Calf Raise
3 Sets
15 Reps
-
4
Hip Thrust (Machine)
3 Sets
12 Reps
-
5
Side-Lying Hip Raise
3 Sets
15 Reps
-
6
Incline Walk
1 Set
3 mins
-
7
Suitcase Carry
2 Sets
0.5 mins
-