Workout Summary
Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Cables
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
Welcome to the 8 week intense back workout! This workout has been adapted from my 8 week intense back workout article. This back workout uses variety and intensity to really hit the back hard and make those stubborn muscle grow!
You should do this workout once per week along with the rest of your training. There are a total of 4 different workouts below, these need to be cycled over 8 weeks as instructed.
Workout Notes:
- Perform a 5 minute cardio warm-up before each workout.
- Perform 2 light sets before starting working phase.
- Strict technique on all exercises. (see back exercises)
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routines:
| Workout #1 - Weeks 1 and 5 | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide grip pull ups | 4 | MAX |
| Superset lat pull down / seated row | 4 | 10 on each exercise |
| Bent over barbell row | 4 | 10 |
| Workout #2 - Weeks 2 and 6 | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Assisted pull ups / lat pull downs superset | 4 | 15 pull up / 10 pull down |
| Seated row drop set | 3 | MAX |
| Bodyweight row | 4 | 10, 10, 8, 6 |
| One arm cable row (3-1-3 rep timing) | 3 | 10 |
| Workout #3 - Weeks 3 and 7 | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide grip pull ups | 4 | MAX, 10, 8, 8 |
| Lat pull downs | 3 | 10, 10, 10 |
| Bent over row | 4 | 8, 6, 6, 5 |
| One arm cable row (3-1-3 rep timing) | 4 | 15 |
| Workout #4 - Weeks 4 and 8 | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Tri set: Assisted pull ups/lat pull down/seated row | 3 | 10 on each exercise |
| Straight arm lat pull down (2-1-2 rep timing) | 3 | 12 |
| Bodyweight row | 3 | MAX |
Comments (176)
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Posted Sat, 06/05/2010 - 17:03
Would it be bad to do this more than once a week?
Posted Sun, 06/06/2010 - 09:47
It can be counterproductive. When you increase the frequency of your workouts you generally want to decrease the volume of sets.
Posted Wed, 09/22/2010 - 09:56
should i only work out one muscle a week or can i work out my back twice a week?
Posted Thu, 09/23/2010 - 13:53
Hi Stoneman,
You can work the back more than once per week, but it's best to lower the volume if you do so. So you could work back once a week for 10 sets, or twice a week at 5 sets per workout. The numbers are for example purposes only, and not a recommendation.
Posted Wed, 02/01/2012 - 23:21
CAN I do more then th,is 4 ways like can i add other ways with this 4 ?
Posted Tue, 09/20/2011 - 11:06
Hey, I hope I'm not off topic here, but BB rows make my lower back uncomfortable. So, is there any other exercise that I can substitute with, or is it a must in my back workout? Thanks
Posted Fri, 09/30/2011 - 17:15
I would use dumbbell rows instead. They are easier on the back.
Posted Tue, 01/11/2011 - 13:11
you should make a work out for people that don't have access to real exercise equipment.
Posted Thu, 01/26/2012 - 20:06
im jake im kind new at all this too. is the number of sets and reps good to do if im trying to really mass up?
Posted Thu, 01/26/2012 - 20:07
im jake im kind new at all this too. is the number of sets and reps good to do if im trying to really mass up?
Posted Fri, 06/11/2010 - 18:40
should each eercise be done all at one? or should you cycle through?
isit better to do 4 sets of pull ups in a row, or should you go through each exercise 1 after another
Posted Sat, 06/12/2010 - 10:45
Perform all sets for one exercise before moving on to the next.
Posted Sun, 06/13/2010 - 20:47
Hi Steve,
When building muscle you said rest is very important. Is it ok to do push ups every night or should you only do them on your chest day?
Posted Mon, 06/14/2010 - 18:51
I wouldn't do them every day. I would do them primarily on chest day. You could throw in a few light sets on off days, but I wouldn't do too many.
Posted Thu, 02/02/2012 - 19:35
hey steve . when i should add wight to my work out for back ? should i do it for two week at same wight and after that i can add more when every time i do back or what ?
Posted Tue, 06/15/2010 - 09:36
hi steve
Is there any alternative exercise for Straight arm lat pull down and Bodyweight row ?
Posted Tue, 06/15/2010 - 10:20
You could perform a dumbbell pullover and barbell rows.
Posted Tue, 06/15/2010 - 11:29
After doing the 8 week cycle can you do it for another 8 weeks?
Posted Wed, 06/16/2010 - 11:37
Absolutely!
Posted Tue, 06/15/2010 - 13:43
Steve which barbell row i have to do? there are lots of barbell row exercise are there.
Barbell Pullover
Barbell Pullover And Press
Bent Over Row
Close Grip Bent Over Row
EZ Bar Reverse Grip Bent Over Row
Incline Bench Barbell Row
One Arm Bent Over Row
Reverse Grip Bent Over Row
Incline Bench Barbell Row
Posted Wed, 06/16/2010 - 11:27
Bent Over Row
Posted Sun, 06/20/2010 - 15:44
Hey Steve.
When working out back, is there a set number of exercises required for a great gain. As in what's the least amount of exercises for a minimal gain and what's the most before it's clearly over doing it?
Posted Mon, 06/21/2010 - 19:33
Hi Dave,
In general I think it's best to average around 8 to 12 weekly sets for major muscle groups like back. Some individuals need more, but you are fairly safe staying within this average.
Posted Tue, 06/22/2010 - 18:31
Hey Steve quick question, is this meant to be the only muscle group for a given day or for instance would it be beneficial to combine two, if you were going to do a 4 day regiment would you say to do something like back and biceps, chest and triceps, shoulders, legs or would you recommend giving each muscle group its own day? To me these seem shorter than some of the other routines on here for just one day. And as far as abs go should they get their own day or should you do a little bit after each day? Sorry for all the questions thanks a lot.
Posted Wed, 06/23/2010 - 11:46
Hi Brain,
You can add in other muscle groups, such as biceps, traps, abs, forearms, etc.
Abs are a very minor muscle group and don't require much work. I would put them at the end of a training day.
Posted Wed, 06/23/2010 - 09:29
Hey, im currently about to start the following as a workout and was hoping you would be able to tell me if it is feasable:
Monday - Chest Blaster 4 week cycle + Ab workout, followed by about half an hour intense cardio
Tuesday - lower intensity (heart rate in fatburn area 125-149 bpm)cardio workout for about an hour
Wednesday - Back Workout (as shown above), followed by 2 sets of biceps and two sets of triceps, followed by about half an hour intense cardio
Thursday - Slow intensity bike ride for about an hour (heart rate in fatburn area 125-149 bpm)
Friday - Shoulders and legs routine,followed by about half an hour intense cardio
Saturday - Day off
Sunday - low intensity cross trainer for about an hour and a half
I eat every 3 hours roughly and trying to snack on fruits, i eat protein as often as i can, and also im thinking of heading back onto Maximuscle Promax to up my protein intake.
My only worry is doing bi's, tri's and back all in one go, should this be ok?
Posted Wed, 06/23/2010 - 15:19
Hi Chris,
Overall your approach looks very solid.
Posted Wed, 04/06/2011 - 08:59
I would be more concerned about doing your Friday. I don't think I could manage and intense cardio session immediately after a leg session! Unless you plan to use a handbike! Ouch! Good luck to you fella.
Posted Wed, 06/23/2010 - 10:06
Can i do this work out with 2 sets for biceps two sets for triceps, as a back, bi and tri workout?
Posted Wed, 06/23/2010 - 15:17
Absolutely!
Posted Wed, 06/23/2010 - 21:25
Hey Dave another question,
do you use any kind of supplements with your routines? Do you really believe they have benefits to gaining size? My goal is to gain size and strength, for awhile i just wanted to be cut but going to a big 10 university and seeing all the other guys around here bigger than me has kind of changed my mind on that. Currently i've changed my routine to some of your muscle gaining routines i found on here, high weights lower reps. I also changed my diet completely all lean protein, carbs and vegetables in correct proportions. Protein shakes 3 times a day (MuscleMilk) as well as gnc sport vitamens in the morning. I also take a nitric oxide supplements (naNO vapor) for pre work out and a pro testosterone (Arimatest) morning and night. Would you say i'm on a good path as of now? Are there any dangers in taking supplements like that? The guys at gnc said they were completely safe but of course they tell you what you want to hear whenever you go in there just to make a sale. Thanks I appreciate it!
Posted Thu, 06/24/2010 - 12:01
Hi Brian,
Supplements can definitely help you train longer and stronger, which can assist in the size building process. Obviously, some fringe supplements make silly claims, but most supplements that aren't making obscene claims have value.
The basics are whey protein, a multivitamin and fish oil. For me, BCAAs and Glutamine (like Scivation Xtend) are invaluable. This product dramatically reduces muscle soreness for me, and helps me bounce back and recover more quickly. It also helps me with workout energy. Creatine is also amazing. The added strength and energy you get helps you to push harder, maximizing workouts and results. More strength in muscle building generally means more size.
Nitrix oxide...I'm a huge fan. I always feel I can train stronger.
It sounds like you have a very sound plan. Just make sure you are eating enough daily calories to allow your body to gain weight, and you will be all set.
Posted Thu, 07/01/2010 - 13:51
What can I do instead of assisted pullups?
Posted Fri, 07/02/2010 - 13:59
Hi Robert,
I would suggest T-Bar Rows or Bent Over Rows.
Posted Mon, 07/05/2010 - 19:29
Hi Steve,
This looks like a great workout. Unfortunately, I dont got to a gym to workout. I only have a pullup bar and a couple dumbbells. Is there anything I can do to replace some of the things like the one arm cable row, seated row, etc.
Rick
Posted Wed, 07/07/2010 - 11:39
Hi Rick,
Check out this link for dumbbell exercise options:
https://www.muscleandstrength.com/exercises/equip/dumbbells.html
Posted Fri, 07/09/2010 - 23:49
will this build strength in the latissimus dorsi and the other back muscles for swimmng the butterfly?
Posted Sun, 07/11/2010 - 07:46
Hi Grayson,
Yes it will.
Posted Sat, 07/10/2010 - 13:37
I just had a question about how many sets ur doing a day. You are showing 4 sets of back in this workout. I do about 8-10 different back workouts on my back day, which is every Tuesday. Is doing that many sets at high weight and 6-8 reps ok? Its just that I have so much energy that if I dont burn myself out I dont feel like i got a good workout in. Also when i finish back I do about 8-10 bi exercises.
Posted Sun, 07/11/2010 - 07:48
Hi Brice,
I wouldn't recommend performing 8 to 10 different back exercises unless you are only performing one set per exercise.
Posted Tue, 07/20/2010 - 10:58
Hi Steve,
Ive been using the Reverse Grip Bent Over Row instead of the overhand version because I can feel it better in my lats. Is this a fine substitution or is there an advantage to an overhand grip?
Posted Wed, 07/21/2010 - 11:08
Hi Jeremy,
Both are very good exercises. You can use either.
Posted Sat, 07/24/2010 - 22:52
For the dropset, do I do 3 different drop sets or just 1 dropset with 3 weights?
Posted Sun, 07/25/2010 - 10:19
Hi Bob,
One drop set with 3 different weights.
Posted Mon, 08/02/2010 - 18:16
Quick question: im starting a full body routine mon wed and fri, if im doing 4 exercises for chest how many sets should i do for each exercise every day? and for every other muscle group? because im thinking if i do 4 exercises for every muscle group chest/legs/back/shoulders/biceps/triceps/calves... 1 set every exercise that would add up to 12 total sets a week for each muscle group... or do i have this all wrong?
Posted Tue, 08/03/2010 - 14:43
Hi Chris,
I would stick with 9 to 12 sets per major bodypart per week, and less (3-6) for minor bodyparts.
Posted Thu, 08/05/2010 - 16:05
If you can't do pull ups, what's a good substitute exercise?
Posted Fri, 08/06/2010 - 12:50
Hi BV,
Are you able to do assisted pullups?
Posted Fri, 08/06/2010 - 19:53
How long is your rest period between sets?
Posted Sun, 08/08/2010 - 10:33
Rest about 90 to 120 seconds between most sets, and 3-5 minutes between extremely taxing sets.
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