1st… aren’t you a personal trainer?
2nd… I had to go back and check post history to be sure i wasn’t confusing you with someone else and i saw you keep posting the same thing over and over as a new thread.
Why so many threads that start out with the whole back injury/layoff thing and then ask for a different thing. one for forarms, one for workout program in general, one for abs, etc, etc.
I’m not a personal trainer but i would say start real slow and add a little bit each workout. Not that hard. I think you are really working yourself up over this.
Stop thinking so much. Start working out, very light and with maybe one excercise per body part including abs. Slowly increase weight, sets, excercises as you feel you can if there has been no pain.
You don’t need some special program when you are out of shape. You just need consistency and to be careful round your injury.