Welcome to the Rebuild Program — a rehabilitation program designed for individuals experiencing lower back pain related to squats and deadlifts.
The goal of this program is to provide you with a structured plan that helps you return to pain-free squat and deadlift training.

Guidelines:
2 weeks in each phase
- Some people take 6 months or more to improve
- When in doubt get your lower back pain checked out by a licensed professional

- Week 0-2: Unload the Lower Back
- Week 2-4: Re-introduction of Squatting
- Week 4-6: Re-introduction of Deadlifting
- Week 6-8: Progressing the Squat and Deadlift
- Week 8-12: Loading the Squat and Deadlift

The program will make up all of your lower body training:
- Calf work allowed as long as it is pain free

Pain guidelines:
- Pain ~3/10 allowed during training
- Pain levels must return to baseline that night and the following day

1a) and 1b)
- These designations simply mean to alternate between the a) and b) exercises until all sets are completed

Rest Periods:
- Rest between 60 and 90 seconds between sets unless otherwise noted

Tempo:
- Assume normal repetition speed unless otherwise noted Eg: (30X0) - 3 seconds lower, 0 second pause in the bottom of the rep, Xplosive lift phase, 0 seconds rest at the top of each rep

RPE: Rate of Perceived Exertion
- RPE is a way to quantify how challenging the set is
- 10/10 is the hardest possible set imaginable
- 1/10 is a super easy set

Training Intensity:
- Goal is 7-8/10 Rate of Perceived Exertion RPE for most movements unless otherwise written