Back Builder
Six weeks on the upper back: a width day for the lats, a thickness day of rows, a mid-back day for the traps and rear delts. Three days, a gym.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A gym: a cable stack, a bar, dumbbells, a bench, a pull-up bar.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Width
- Pull-up or Assisted Pull-up 4 × 6
- Lat Pulldown 4 × 10
- Straight-Arm Pulldown 3 × 12
- Dumbbell Pullover 3 × 12
- Face Pull 3 × 15
Wide grip on the pulldown, bar to the collarbone, elbows down and in. Assisted pull-ups if six strict ones are not there yet.
Day 2 Thickness
- Barbell Row 4 × 8
- Chest-Supported Row 3 × 10
- Seated Cable Row or One-Arm Dumbbell Row 3 × 12
- Reverse Flye 3 × 15
- Band Pull-Apart 3 × 20
Three rows, three angles. Barbell to the lower ribs, chest still; chest-supported for the mid-back; cable with a squeeze at the end.
Day 3 Mid-Back
- T-Bar Row or Chest-Supported Row 4 × 10
- Face Pull 4 × 15
- Reverse Pec Deck or Lying Rear Delt Raise 3 × 15
- Cable Shrug or Barbell Shrug 3 × 12
- Chin-up or Lat Pulldown 3 × 8
The traps-and-rear-delts day. Face pulls: pull to the forehead, hands finish beside the ears. Shrugs straight up, no rolling.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.