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
  • Training Level
  • Program Duration3 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

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
Posted on: Sat, 02/07/2015 - 10:35

I've been doing this workout rotation for a couple months now and I have seen ridiculous gains. My deadlift is at 305 for 3 reps and its easy for me. I recommend this rotation for anyone looking to put on mass and up their strength gains

Posted on: 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?

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

which supplement is best for my body cuts?

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

how often should i masturbate?

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

Everyday M8

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

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

Posted on: 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.

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

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

Tony P.
Posted on: 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?

Dan Nunez
Posted on: 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?

M&S Team Badge
Posted on: 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.

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

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

M&S Team Badge
Posted on: Sat, 06/15/2013 - 23:12

Once a week with your normal split.