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The Bigger, Stronger Back Workout

Get a more substantial back in four weeks with this training program targeting every muscle system behind you.

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  • 4 weeks

  • 15

  • Yes

bodybuilder back pose
bodybuilder back pose

This workout, which covers back as well as abs and lower back, alternates weekly workouts that emphasize strength (4-6 reps) with ones that emphasize mass (8-10 and sometimes 12-15 reps). Simply insert these workouts into your current routine to build a stronger, thicker back and a rock-solid midsection.

Choosing the correct weight is critical; in your strength workouts, make sure you pick a heavy weight that causes you to reach muscle failure on only your last set for each exercise at the target rep. Although you’ll take longer rest periods, you’ll move through your size-gaining workouts faster using relatively lighter weights for higher reps, with drop sets and supersets thrown in to increase the intensity.

Routine

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Size Workout

Weeks 1 & 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 15

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
3
Reps
4-6
Rest
2-3 min
Perform 4 reps in week 1 & 6 reps in week 3.
Exercise 3 of 15

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
4-6
Rest
2-3 min
Perform 4 reps in week 1 & 6 reps in week 3.
Exercise 4 of 15

Front Pulldown

Equipment
Sets
3
Reps
4-6
Rest
2-3 min
How to
Perform 4 reps in week 1 & 6 reps in week 3.
Exercise 5 of 15

Weighted Plank

Equipment
Weight Plates
Sets
3
Reps
6-10
Rest
2-3 min
Perform 6 reps in week 1 & 10 reps in week 3.
Exercise 6 of 15

Weighted Crunch

Equipment
Bench, Dumbbells
Sets
3
Reps
6-10
Rest
2-3 min
Perform 6 reps in week 1 & 10 reps in week 3.
Exercise 7 of 15

Machine Back Extension

Equipment
Sets
3
Reps
6-10
Rest
2-3 min
Perform 6 reps in week 1 & 10 reps in week 3.

Size Workout

Weeks 2 & 4

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 15

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
8-15
Rest
60-90 sec
Perform 8-10 reps in week 2 & 12-15 reps in week 4.
Exercise 9 of 15

Rack Pull

Equipment
Barbell, Squat Rack
Sets
3
Reps
8-15
Rest
60-90 sec
Perform 8-10 reps in week 2 & 12-15 reps in week 4.
Equipment
Sets
4
Reps
8-15
Rest
60-90 sec
How to
Perform 8-10 reps in week 2 & 12-15 reps in week 4. Make the last set a drop set by reducing the weight 25% and continuing to failure.
Exercise 11 of 15

Machine Row

Equipment
Sets
4
Reps
8-15
Rest
60-90 sec
How to
Use a wide, overheand grip. Perform 8-10 reps in week 2 & 12-15 reps in week 4. Make the last set a drop set by reducing the weight 25% and continuing to failure.
Exercise 12 of 15

Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
8-15
Rest
--
Perform 8-10 reps in week 2 & 12-15 reps in week 4.
Exercise 13 of 15

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
3
Reps
8-15
Rest
60-90 sec
Perform 8-10 reps in week 2 & 12-15 reps in week 4.
Exercise 14 of 15

Machine Crunch

Equipment
Sets
3
Reps
8-15
Rest
60-90 sec
How to
Perform 8-10 reps in week 2 & 12-15 reps in week 4.
Exercise 15 of 15

Static Back Extension

Equipment
Roman Chair
Sets
3
Reps
8-15
Rest
60-90 sec
Perform weighted. Do 8-10 reps in week 2 & 12-15 reps in week 4.
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