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3 Week Muscular Back Building Rotation

3 Week Muscular Back Building Rotation

Average: 4.3 (40 votes)
4.3 5 40
Build a bigger back by rotating through 3 unique workouts. Week one is hard and heavy, week 2 features higher reps and week 3 is moderate reps and exercises.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells
Target Gender:
Male & Female
Author:

Workout Description

This is a 3 week back building workout rotation that can be inserted into any split routine. You will be focusing on variations of the same exercise.

Week one will be a heavier week. You will use the 3 big hitters:

  • Deadlifts
  • Barbell Rows
  • Wide Grip Pull Ups

Dumbbell shrugs are added to the mix as a finisher.

Week 2 will be a light week using higher reps, followed by week 3 which is a moderate week and average reps.

During each of the 3 weeks of this program you need to focus on maximizing every set. Push sets for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your exercise form starts to noticeably deteriorate. 

Use as much weight as possible for each of the exercises. Add weight when you hit the upper level of the rep range for a given set. For example, lat pull downs call for 12 to 15 reps. When you are able to reach 15 reps with a given set, add more weight.

Keep your weight increases small. Better to make slow, steady progress.

3 Week Muscular Back Building Rotation

  • Week 1 - Heavy Week
  • Week 2 - Light Week
  • Week 3 - Moderate Week
Muscular Back Rotation
Week 1 - Heavy
Exercise Sets Reps
Deadlift 3 3
Wide Grip Weighted Pull Ups 3 8
Barbell Rows 5 5
Dumbbell Shrugs 3 10
Muscular Back Rotation
Week 2 - Light
Exercise Sets Reps
Rack Pull - Above the Knee 3 8
Lat Pull Down 3 12-15
One Arm Dumbbell Row 3 15
Smith Machine Shrug 5 20
Muscular Back Rotation
Week 3 - Moderate
Exercise Sets Reps
Rack Pull - Below the Knee 3 5
Chin Ups 3 10
Seated Cable Row 5 10
Barbell Shrug 3 12-15

 

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    Average: 4.3 (40 votes)
  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (12)

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Kevin Sawyer
Posted Sat, 06/15/2013 - 17:05

So do you do this every workout explained each day or separated?

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Steve's picture
Steve
Posted Sat, 06/15/2013 - 23:12

Once a week with your normal split.

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Dan Nunez
Posted Sat, 06/15/2013 - 17:19

What exactly is rack pull? When I tap on exercise it takes me to dead lifts, is this a variation
Or a totally different exercise?

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Steve
Posted Sat, 06/15/2013 - 23:15

It's a deadlift variation pulled anywhere from 3 to 10 inches off the floor, usually off pins in the squat rack.

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Tony P.
Posted Mon, 06/17/2013 - 11:40

Do this as a circuit or complete each exercise (all sets & reps) in order with minimal rest between sets and each exercise?

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baha
Posted Wed, 06/26/2013 - 07:38

how many days in each week i have to do this ?

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Chase
Posted Mon, 07/22/2013 - 13:42

Just love how every comment always has more "thumbs down" votes than the positive ones. Everybody is an expert I guess. Stop being so negative, you shouldnt be rating somebodys simple question to the author. Thats what wrong with most of you guys. You drive away anybody who you think doesnt know as much as you and its discouraging to these guys and girls. Be positive and educate if your in the position to do so.

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me
Posted Fri, 08/02/2013 - 16:51

how much should i rest between each set????

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tony tiger
Posted Sun, 09/08/2013 - 23:45

how often should i masturbate?

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nathan
Posted Tue, 06/17/2014 - 15:32

Everyday M8

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sunny
Posted Sat, 01/25/2014 - 22:38

which supplement is best for my body cuts?

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Dennis
Posted Tue, 07/01/2014 - 11:13

I have been doing this for nearly 2 months and already seeing some gains. Thank you Steve!!
One question about the light and moderate weeks 2 and 3. How much less on the rack pull from your deadlift max should we shoot for?

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