**Hello Bobby!**  \nI’m excited to help you start a safe, effective program that tackles both weight‑loss and muscle‑building while protecting your back. Below is a **4‑day, 60‑minute** plan that uses only free‑weights and body‑weight moves, keeps the overall intensity low‑to‑moderate, and builds a solid foundation of core stability and functional strength.\n\n---\n\n## 1️⃣ Program Summary\n| ✔️ | Detail |\n|---|--------|\n| **Goal** | Lose fat + gain lean muscle while managing back health |\n| **Frequency** | 4 sessions per week (e.g., Mon‑Tue‑Thu‑Fri) |\n| **Session Length** | ~60 min (5 min warm‑up, 45 min main work, 5‑10 min cool‑down) |\n| **Equipment** | Free‑weights (dumbbells/kettlebells) & body‑weight |\n| **Intensity** | Low‑to‑moderate; focus on controlled tempo, core engagement, and proper form |\n| **Progression** | Add 5 % weight, +1 rep, or +5 sec per set every 2 weeks; increase cardio duration by 5 min after 4 weeks |\n\n---\n\n## 2️⃣ Weekly Overview (Red‑White‑Blue Theme)\n\n| **Day** | **Workout Type** | **Duration** | **Focus Areas** | **Intensity** |\n|:------:|:----------------:|:------------:|:---------------:|:-------------:|\n| **Mon** | Full‑Body Strength + Light Cardio | 60 min | Lower body, core, upper push | Low‑moderate |\n| **Tue** | Upper‑Body Pull + Core + Steady‑State Cardio | 60 min | Back, biceps, core | Low‑moderate |\n| **Thu** | Lower‑Body + Core + Light Cardio | 60 min | Glutes, hamstrings, core | Low‑moderate |\n| **Fri** | Full‑Body Circuit + Mobility | 60 min | Total body, mobility, conditioning | Low‑moderate |\n\n*(Red = primary muscle group, White = core/stability, Blue = cardio/conditioning)*  \n\n---\n\n## 3️⃣ Daily Workout Detail Tables  \n\n> **Formatting note:** Columns are aligned for easy reading. The **Progress** column lets you tick off each set and note weight or time used.\n\n### **Monday – Full‑Body Strength + Light Cardio**\n\n| **Section** | **Exercise** | **Sets** | **Reps / Time** | **Weight / Resistance** | **Rest** | **Notes** | **Progress** |\n|---|---|---|---|---|---|---|---|\n| **Warm‑up (5 min)** | March in place / Light jog | 1 | 5 min | – | – | Keep spine neutral, swing arms gently | — |\n|  | Dynamic hip circles | 1 | 10 each side | – | – | Mobilize hips, protect lower back | — |\n| **Main** | Goblet Squat (red) | 3 | 12 | Light‑moderate dumbbell (≈ 10‑15 kg) | 60 s | Sit back, chest up, engage core | ☐ ☐ ☐ |\n|  | Incline Push‑Up (white) | 3 | 10‑12 | Bodyweight (hands on bench) | 60 s | Keep spine straight, avoid sagging hips | ☐ ☐ ☐ |\n|  | Single‑Arm Dumbbell Row (red) | 3 | 10 each arm | Light dumbbell (≈ 8‑12 kg) | 60 s | Hinge at hips, keep back flat | ☐ ☐ ☐ |\n|  | Glute Bridge (white) | 3 | 15 | Bodyweight (add 5 kg plate if easy) | 45 s | Squeeze glutes at top, avoid lumbar hyperextension | ☐ ☐ ☐ |\n|  | Plank (blue) | 3 | 30 s | – | 45 s | Neutral spine, pull belly button toward spine | ☐ ☐ ☐ |\n| **Cardio (10 min)** | Brisk walk / treadmill (blue) | 1 | 10 min | – | – | Maintain conversational pace; focus on upright posture | — |\n| **Cool‑down (5‑10 min)** | Standing hamstring stretch | 1 | 30 s each side | – | – | Keep knees soft, feel stretch in posterior chain | — |\n|  | Cat‑Cow mobility (white) | 1 | 10 cycles | – | – | Move slowly, breathe through each segment | — |\n\n---\n\n### **Tuesday – Upper‑Body Pull + Core + Steady‑State Cardio**\n\n| **Section** | **Exercise** | **Sets** | **Reps / Time** | **Weight / Resistance** | **Rest** | **Notes** | **Progress** |\n|---|---|---|---|---|---|---|---|\n| **Warm‑up (5 min)** | Arm circles & band pull‑apart | 1 | 2 min | Light resistance band | – | Activate scapular muscles | — |\n| **Main** | Dumbbell Romanian Deadlift (red) | 3 | 12 | Light‑moderate (≈ 10‑15 kg) | 60 s | Hinge at hips, keep back neutral, slight knee bend | ☐ ☐ ☐ |\n|  | Seated Cable Row or Band Row (red) | 3 | 12 | Band (medium tension) | 60 s | Pull elbows close to body, squeeze shoulder blades | ☐ ☐ ☐ |\n|  | Hammer Curl (blue) | 3 | 12 | Light dumbbells (≈ 6‑8 kg) | 45 s | Keep elbows tucked, avoid swinging | ☐ ☐ ☐ |\n|  | Bird‑Dog (white) | 3 | 10 each side | – | 45 s | Maintain spine neutrality, engage core | ☐ ☐ ☐ |\n|  | Side Plank (blue) | 2 | 20 s each side | – | 45 s | Stack shoulders, avoid hip drop | ☐ ☐ |\n| **Cardio (15 min)** | Steady‑state elliptical or bike (blue) | 1 | 15 min | – | – | Keep RPE 4‑5/10 (light sweat) | — |\n| **Cool‑down (5‑10 min)** | Chest‑door stretch | 1 | 30 s each side | – | – | Open shoulders, keep spine tall | — |\n|  | Child’s pose (white) | 1 | 1 min | – | – | Relax back, breathe deeply | — |\n\n---\n\n### **Thursday – Lower‑Body + Core + Light Cardio**\n\n| **Section** | **Exercise** | **Sets** | **Reps / Time** | **Weight / Resistance** | **Rest** | **Notes** | **Progress** |\n|---|---|---|---|---|---|---|---|\n| **Warm‑up (5 min)** | Walking lunges (bodyweight) | 1 | 10 each leg | – | – | Keep torso upright, avoid forward lean | — |\n| **Main** | Split Squat (red) | 3 | 10 each leg | Light dumbbells (≈ 8‑12 kg) | 60 s | Front knee over ankle, back straight | ☐ ☐ ☐ |\n|  | Hip‑Thrust (red) | 3 | 12 | Bodyweight or 5‑kg plate | 60 s | Drive through heels, squeeze glutes at top | ☐ ☐ ☐ |\n|  | Reverse Lunge with Torso Twist (white) | 2 | 8 each side | Light dumbbell (≈ 5‑8 kg) | 45 s | Twist from thoracic spine, not lumbar | ☐ ☐ |\n|  | Superman (white) | 3 | 12 seconds hold | – | 45 s | Lift opposite arm/leg, keep neck neutral | ☐ ☐ ☐ |\n|  | Dead‑Bug (blue) | 3 | 10 each side | – | 45 s | Keep low back pressed to floor | ☐ ☐ ☐ |\n| **Cardio (10 min)** | Low‑impact step‑ups (blue) | 1 | 10 min | Bodyweight | – | Use a low step, maintain steady rhythm | — |\n| **Cool‑down (5‑10 min)** | Figure‑four stretch | 1 | 30 s each side | – | – | Opens hips, eases lower‑back tension | — |\n|  | Kneeling hip flexor stretch | 1 | 30 s each side | – | – | Keep torso upright, avoid arching back | — |\n\n---\n\n### **Friday – Full‑Body Circuit + Mobility**\n\n| **Section** | **Exercise** | **Sets** | **Reps / Time** | **Weight / Resistance** | **Rest** | **Notes** | **Progress** |\n|---|---|---|---|---|---|---|---|\n| **Warm‑up (5 min)** | Jumping jacks (low impact) | 1 | 2 min | – | – | Land softly, keep core engaged | — |\n| **Circuit (3 rounds, 45 sec work/15 sec rest each)** | **1️⃣** Bodyweight Squat (red) | — | 45 s | – | 15 s | Sit back, chest up | ☐ |\n|  | **2️⃣** Incline Dumbbell Press (red) | — | 45 s | Light dumbbells (≈ 8‑10 kg) | 15 s | Keep shoulders down, avoid shrugging | ☐ |\n|  | **3️⃣** Bent‑Over Dumbbell Row (red) | — | 45 s | Light‑moderate (≈ 8‑12 kg) | 15 s | Hinge hips, keep back flat | ☐ |\n|  | **4️⃣** Standing Russian Twist (blue) | — | 45 s | Light medicine ball or weight (≈ 4‑5 kg) | 15 s | Rotate from thoracic spine, keep hips stable | ☐ |\n|  | **5️⃣** Glute‑Kickback (white) | — | 45 s | Bodyweight or ankle band | 15 s | Squeeze glutes, keep spine neutral | ☐ |\n| **Mobility (10 min)** | Cat‑Cow → Thread‑the‑Needle → Hip Circles (white) | 1 | 10 min total | – | – | Flow slowly, breathe through each stretch | — |\n| **Cool‑down (5‑10 min)** | Deep diaphragmatic breathing + gentle stretch | 1 | 5 min | – | – | Helps lower cortisol, supports recovery | — |\n\n---\n\n## 4️⃣ Progression Guidelines\n| **Week** | **Strength** | **Cardio** | **Notes** |\n|---|---|---|---|\n| 1‑2 | Use the listed “light‑moderate” weight; focus on perfect form | Keep cardio at prescribed time, RPE 4‑5/10 | Log each session in the **Progress** column |\n| 3‑4 | Increase weight by **≈ 5 %** (or add 1‑2 reps) if you can complete all sets with good form | Add **+5 min** to cardio on Tue & Thu (still low‑impact) | Re‑assess back comfort; if any pain, reduce load |\n| 5‑6 | Add an extra set to the main lifts (4 sets total) | Introduce a **2‑min** interval of slightly higher pace (RPE 6/10) on cardio days | Continue core‑stability work; consider a yoga session on off‑days |\n| 7+ | Continue 5 % weight increments every 2‑3 weeks, or switch to a slightly heavier dumbbell | Gradually raise cardio intensity to RPE 5‑6/10 | Re‑evaluate goals and adjust rep schemes (e.g., 8‑10 reps for strength focus) |\n\n*Always listen to your back—if a movement causes pain beyond normal muscle fatigue, stop and switch to the modification.*\n\n---\n\n## 5️⃣ Important Safety & Form Tips\n- **Core first:** Before every lift, draw your belly button toward your spine (brace) to protect the lumbar area.  \n- **Neutral spine:** Keep the natural curve of your lower back; avoid rounding during dead‑lifts, rows, and squats.  \n- **Weight selection:** Start with a weight that allows you to complete the full set **without compromising form**. It’s better to be light and safe than heavy and risky.  \n- **Breathing:** Exhale on the exertion phase (e.g., standing up from a squat) and inhale on the reset.  \n- **Hydration & nutrition:** Aim for **2‑3 L water/day** and a balanced diet rich in protein (≈ 1.2 g/kg body weight) to support muscle repair.  \n- **Medical clearance:** Since you have a history of back pain, consider a brief check‑in with a physical therapist or physician before beginning, especially if you notice any new discomfort.  \n\n---\n\n## Closing Recommendations\n- **Track each workout** in a notebook or app (record weight, reps, and any notes on how your back feels).  \n- **Prioritize sleep** (7‑9 h) to aid recovery and fat loss.  \n- **Stay consistent**—the biggest gains come from showing up, even on low‑intensity days.  \n- **Feedback loop:** After the first two weeks, let me know what feels good or challenging, and I’ll tweak the plan (add variations, adjust volume, etc.).  \n\nYou’ve got a solid roadmap ahead—let’s get moving safely and watch those goals become reality! 🚀  \n\n*Ready to start on **2025‑09‑09**? Let me know if any detail needs tweaking.*