Free workout plan

Back-friendly workout plan

A full-body plan that avoids heavy spinal loading and builds the core and hip strength that support your back.

Days / week

45min

Per session

Gym

Equipment

Beginner

Level

Who this plan is for

For people with a cranky lower back who want to train safely. If you have a diagnosed condition or sharp pain, see a doctor or physical therapist first.

Your weekly workouts

Mon · Full body A

Exercise	Sets × reps	Rest
Goblet squat Sit back between your heels, chest tall	2 × 10–12	60–90s
Machine chest press Elbows about 45° from your sides	2 × 10–12	60–90s
Seated cable row Pull elbow to your back pocket	2 × 10–12	60–90s
Glute bridge Push hips back, flat back, feel the hamstrings	2 × 10–12	60–90s
Dead bug Low back stays pressed into the floor	2 × 8 / side	60–90s

Wed · Full body B

Exercise	Sets × reps	Rest
Leg press Control the way down, whole foot on the floor	2 × 10–12	60–90s
Seated dumbbell shoulder press Ribs down, press straight up	2 × 10–12	60–90s
Lat pulldown Lead with elbows, shoulder blades down	2 × 10–12	60–90s
Glute bridge Push hips back, flat back, feel the hamstrings	2 × 10–12	60–90s
Pallof press (cable) Squeeze glutes, breathe slowly	2 × 20–30s / side	60–90s

Fri · Full body C

Exercise	Sets × reps	Rest
Goblet squat Sit back between your heels, chest tall	2 × 10–12	60–90s
Machine chest press Elbows about 45° from your sides	2 × 10–12	60–90s
Lat pulldown Lead with elbows, shoulder blades down	2 × 10–12	60–90s
Leg press Control the way down, whole foot on the floor	2 × 10–12	60–90s
Farmer carry Stand tall, short quick steps	2 × 30–40s	60–90s

How to progress over 4 weeks

Week 1: Learn the movements. Finish every set with 2–3 reps left in the tank.
Week 2: Same exercises. Add 1–2 reps to every set, or a little weight once you hit the top of the rep range.
Week 3: Add one set to the first two exercises of each session. Keep 1–2 reps in reserve.
Week 4: Lighter week. Drop one set from everything, keep the weights. Then start again a bit heavier.

Cardio and daily movement

Walk 7,000–10,000 steps a day. On non-lifting days add 20–30 minutes of incline treadmill walk. Walking is the easiest way to burn extra calories without making you hungrier.

Warm up and form

Start with 5 minutes of easy cardio, then 1–2 light sets of your first exercise.
Move with control. The lowering part of each rep should take about 2 seconds.
Stop any exercise that causes sharp pain. Mild muscle soreness for a day or two is normal.

Pair this plan with the right calories: the calorie deficit calculator and protein calculator will give you your numbers.

Questions

Should I work out with lower back pain?

For general, non-severe back pain, gentle movement and strength training often help. Stop if you get sharp, shooting or worsening pain and see a professional.

Is lifting weights good for weight loss?

Yes. Strength training helps you keep muscle while you eat less, so more of the weight you lose comes from fat. It also makes you stronger and look more toned as you lose.

Should I do cardio or weights to lose weight?

Both help, but your diet does most of the work. Lift 2–4 days a week to keep muscle, and walk daily for extra calorie burn.

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General fitness information, not medical advice. Check with your doctor before starting a new exercise program.