Creating a Program Centered Around an Injury, Need Help!

Training
1

To sum a long story up, I injured my back due to some stupid decisions on my part. I initially didn’t give it proper rest, and suffered the consequences of that choice.

I’ve just now finished giving it some rest, and it is in better shape, good enough shape for some training. My idea behind this program is to keep away from large, compound barbell movements and stick mainly to the machines and dumbells, and when using dumbells to use them while sitting.

I’m going to be honest when I say this, I am not a good programmer. I have pretty much only followed other tried-and-true programs. To that end, here is what I have come up with so far. It is a 5 day split (Push, Pull, Legs, Upper body, Lower Body)

Monday Push Day:
Machine Chest press - 4x8-12
Machine Shoulder press - 4x8-12
Chest fly machine - 4x8-12
Seated Dumbell Y raise - 4x8-12

Tuesday Pull Day:
Row Machine - 4x8-12
Rear Delt Fly Machine - 4x8-12
Lat Pulldown machine - 4x8-12
Seated Dumbell Bicep Curls - 4x8-12

Wednesday Leg Day:
Leg extension - 4-5x8-12
Leg Curl - 4-5x8-12
(optional) Glute Kickback Machine - 4x8-12 Never used this machine at my gym so if it doesn’t screw with my low back I will gladly use it

Friday Upper Body Day:
Chest Press Machine - 4x8-12
Row Machine - 4x8-12
Shoulder Press Machine - 4x8-12
Rear delt fly machine - 4x8-12
Seated dumbell Y raise - 4x8-12
Seated dumbell Bicep Curl - 4x8-12

Saturday Lower Body Day:
(Same at the Leg day above.)

I’m asking you all to pick apart my plan and help me better it. I would also like to say that I intend to do the exercises each day in the order listed so y’all can definitely tell me if I need to switch anything around on that aspect.

Finally I want to mention the rep range Everything is 8-12 reps for a reason. The programs I have been on before linearly increase in weight as their method of progressive overload. I am not anywhere near smart enough to implement that here, so after talking to my bodybuilder buddy he told me to try 4 sets of 8-12 reps. He advised me to pick a weight for each exercise where I can do 8 reps max. Then to stick with that weight until I can hit 12 reps consistently for all 4 of the sets. Then I increase the weight again to where I can only do 8 reps at the most and repeat. This sounds good but then doesn’t this leave me doing literally every set to failure because my goal is to try to get as many reps as I can so that I can progress the weight?

3

Have you actually had your back looked at by a professional? I had an L5S1 hemilaminectomy and microdiscectomy just under two years ago, and am the strongest I’ve ever been on all of the major barbell exercises.

There’s nothing glaringly wrong with what you’re doing, but I tend to think that you’d be better served by getting your back to the point where it can tolerate conventional training and then just doing that. This would be fine as an interem plan, if that’s your intent.

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4

Haven’t gotten it professionally checked out yet, but yes this isn’t going to be LONG term

5

Bro why’d you delete your post?

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7

What is hurt about your back and what irritates it?

What is your program goal? I’ll assume hypertrophy, but do you intend to get on stage or want to look good at the beach or just rehab, etc.?

8

Dude, If you’ve got back issues, I’d be looking at unlocking your hip flexors and hammies first. I had back probs for a few years but none since doing a specific stretch day concentrating on both those.
Don’t mean to be picky but 2 or 3 exercises doth not make a leg day. Where’s your squats, deads, calf raises, leg press, weighted lunges, hip thrusters etc ?
Program looks ok but have you thought about less machines and more free weights? Helps with core stability which inturn helps your back.
Good luck with your back, those injuries can be so debilitating.