This program features 3 primary lift days (2 Lower focused days and 1 Upper focused day) and 2 accessory movement days (isolation and core focused days). This is the program I used to return to normal training while dealing with back pain. The goal of this program was to build a robust trunk as well as the capacity of traditional strength training movements (which were previously painful). You'll see many different movements patterns to achieve this while pushing the upper body work hard. This program is a great option to get back into lower body training from various injuries while continuing to build from upper body training.
The training max for front squat was set around 75-80% of my previously attained 1RM. This program is not a fix for back pain and was only a very small portion of what I did to get back to weightlifting after dealing with chronic back pain that sidelined my training. I cannot guarantee this program will make you pain free.
A1
Overhead Squat
3 x 8
A2
Zercher Jefferson Curl
3 x 5
A3
Butt Walk (Forward/Back)
3 x 10
B1
Front Squat
5, 5, 3, 3, 3, 3 @ 35, 45, 55, 60, 65, 70 %
B2
Neutral Grip Pull-Up
4 x 5
C1
1/2 Kneel Single Arm Landmine Press
4 x 6
C2
Chest Supported Dumbbell Row
4 x 8
D1
Goblet Lateral Lunge
3 x 8
D2
Bodyweight Back Extension
3 x 8
D3
1/2 Kneel Cable Chop (Outside Knee Up)
3 x 10
A1
Belt Squat March
2 x 30
A2
Belt Squat Step Down
2 x 30
A3
Band Tricep Extension
3 x 15
A4
Reverse Grip Barbell Curl
3 x 12
B1
EZ Bar Overhead Tricep Extension
15, 12, 10
B2
Dumbbell Hammer Curl
3 x 15
B3
Dumbbell Lateral Raise
3 x 8
C1
Cable Single Arm Crossbody Tricep Extension
3 x 12
C2
EZ Bar Prone Curl
3 x 12
C3
Ab Rollout
3 x 8
D1
Alternate Leg V-Up
3 x 10
D2
Russian Twist (Weighted)
3 x 10
A1
Tall Kneel Rotational Cook Press
3 x 8
A2
Staggered Stance Rotational RDL
3 x 8
A3
1/2 Kneel Single Arm Rotational Cable Row
3 x 8
B1
Barbell Bench Press
5, 5, 5, 5, MAX @ 45, 55, 65, 75, 85 %
B2
Band Pull Apart
3 x 15
C1
Single Arm Banded Dumbbell Incline Bench
4 x 5
C2
Close Grip Seated Cable Row
4 x 10
D1
Hand Supported Dumbbell Single Leg RDL
3 x 8
D2
Bodyweight Sissy Squat
3 x 10
D3
Farmers Carry
3 x 30
A1
Machine Leg Extension
3 x 10
A2
Machine Hamstring Curl
3 x 10
A3
Cable Stir the Pot (Standing)
3 x 8
B1
Barbell Drag Curl
3 x 15
B2
Barbell Skull Crusher
3 x 15
B3
Stability Ball Front Plank
3 x 20
C1
Dumbbell Incline Curl
3 x 10
C2
Cable Rope Tricep Extension
3 x 15
C3
Band 3D Pull Apart
D1
Reverse Crunch
3 x 15
D2
Weighted Side Bend
3 x 10
A1
Goblet Cyclist Squat
3 x 8
A2
1/2 Kneel Dumbbell Chop
3 x 8
A3
Bodyweight Back Extension
2 x 10
B1
Double Kettlebell Front Rack Squat
4 x 8
B2
Chin-Up
4 x 6
C1
Barbell Overhead Press
8, 6, 5, 5
C2
Single Arm Dumbbell Row (3 Point Stance)
8, 8, 6, 5
D1
Nordic Hamstring Curl
3 x 5
D2
Chest Supported Reverse Fly
3 x 12
D3
Hanging Knee Raise
3 x 10
I am a Registered Strength and Conditioning Coach through the NSCA. I hold both the CSCS and RSCC certifications as well as have a Master in Exercise Science and Nutrition. I've worked with athletes of all levels from high school to professionals in sports ranging from football, baseball, softball, golf, and track and field. I've also worked as a fitness and weightlifting coach.