Back Workouts

4 Deadlift & Trap Workout Variations
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Traps are the new abs! Slam your traps into growth and build a colossal deadlift one rep max using these 4 excruciating and devious workout options from Steve Shaw.
Superset & Triset Chest And Back Workout
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Blast your back and chest in the same workout with this high volume, intense superset and triset-focused training plan from Cory Gregory and MusclePharm.
18 Week Chin Up & Dip Program
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Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.
Volume, Cluster & Strength Back Workout
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Build a beefy back using 3 distinct and powerful cycles. Lift rotation focuses on heavy strength building exercises, muscle building volume work and pump-inducing cluster sets.
8 Week Chest And Back Workout Routine
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This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day.
Back, Shoulders And Traps Workout
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Bro: it's time to work the torso. Set aside chest, bicep & abs for a moment. This workout helps you beef up your back, shoulders and traps, and fill out that t-shirt.
3 Week Muscular Back Building Rotation
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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.
Growing Wings: A Julie Michaelson Back Workout
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Figure competitor Julie Michaelson provides nutrition advice, and an incredible back workout along with training tips.
Sean Sullivan's Back Specialization Workout
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Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
Beginner Back Workout
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This back workout has been designed for new lifters looking to build some muscle. It comprises of 3 exercises and 7 sets targeting all major muscle groups in the back.
8 Week Intense Back Workout
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This 8 week intense back workout uses variation and intensity techniques to really get some serious growth in your back muscles! Bust through plateaus!