Custom 5-Day Gym Plan (Back-Friendly)

Transform your fitness journey with this Custom 5-Day Gym Plan designed specifically for back-friendly workouts. Over 12 weeks, you'll engage in a balanced mix of upper and lower body exercises, focusing on safe, effective movements that build strength without compromising your back health. Each day features targeted routines utilizing machines and cables, ensuring you maximize your gains while minimizing strain. Commit to 7 days a week of focused training, and watch your strength and confidence soar!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Smith Machine)

Chest Press (Machine)

Pec Deck (Machine)

Cable Crossover

Shoulder Press (Machine)

Lateral Raise (Machine)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Upper Body Push

Leg Press

Box Squat (Barbell)

Leg Extension

Leg Curl

Glute Bridge (Dumbbell)

Seated Calf Raise

Decline Crunch (Weighted)

Lower Body

Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)

Cat Cow Stretch

Childs Pose 

Hip Flexor Strech

Shoulder Strech

Active Recovery / Foam Rolling

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Machine)

Hammer Curl (Cable)

Rear Delt Fly (Machine)

Upper Body Pull

Goblet Squat

Romanian Deadlift (Dumbbell)

Plank

Bird Dog

Hanging Knee Raise

Full Body + Core

Neck Stretch 

Shoulder Stretch

	Chest Stretch (Doorway)

Child'S Pose

Cobra Strech

Hip Flexor Stretch

Seated Hamstring Stretch

Figure-4 Glute Stretch

Standing Calf Stretch

Stretching & Mobility

Light Walking Or Total Rest

 Rest

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