I'm 36 and been lifting for 15 years. Currently 203lbs 6'6 and mid way through a cut.
I can't do BB squats or regular deadlifts anymore as my lower back flares up.
4 days a week suits my schedule best so been running this Upper / Lower split.
LOWER (A)
Hack Squat - 3 x 8-12 reps
Leg...