Roger Lockridge's Intense 4 Week Superset Back Workout

Roger “Rock” Lockridge
Written By: Roger “Rock” Lockridge
April 27th, 2015
Updated: January 17th, 2018
Categories: Workouts Back Workouts
55.3K Reads
Maximize Back Muscle Growth With This Intense 4 Week Superset Workout
Emphasize your back muscles with this 4 week Superset routine that's designed to intensify and maximize your time at the gym for killer results.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
    Intermediate
  • Program Duration4 weeks
  • Days Per Week
    1
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This routine is designed to build back muscles as outlined in my How To Use Supersets To Build A Thick & Wide Back article, which focuses on developing the thickness and wideness of the upper and mid back, as well as lower-back strength.

The weekly workouts are all designed from the same template: 6 back exercises that have been broken down into 3 supersets, which means Exercise B should be performed directly after Exercise A with a 60 second break between supersets. 

Week 1

Exercise Sets Reps
Superset 1:
1A. T-Bar Row 3 10-12
1B. Two-Arm DB Row 3 10-12
Superset 2:
2A. Wide-Grip Pulldown 3 10-12
2B. Reverse-Grip Pulldown 3 10-12
Superset 3:
3A. Rack-Pull Deadlift 3 10-12
3B. Hyperextension 3 10-12
Note: Rest for one minute between Supersets

Week 2

Exercise Sets Reps
Superset 1:
1A. Rack Pull Deadlift 3 10-12
1B. Hyperextension 3 10-12
Superset 2:
2A. Wide-Grip Pulldown 3 10-12
2B. Reverse-Grip Pulldown 3 10-12
Superset 3:
3A. T-Bar Row 3 10-12
3B. Two-Arm DB Row 3 10-12
Note: Rest for one minute between Supersets

Week 3

Exercise Sets Reps
Superset 1:
1A. Two-Arm DB Row 3 10-12
1B. T-Bar Row 3 10-12
Superset 2:
2A. Reverse-Grip Pulldown 3 10-12
2B. Wide-Grip Pulldown 3 10-12
Superset 3:
3A. Hyperextension 3 10-12
3B. Rack Pull Deadlift 3 10-12
Note: Rest for one minute between Supersets

Week 4

Exercise Sets Reps
Superset 1:
1A. Hyperextension 3 10-12
1B. Rack-Pull Deadlift 3 10-12
Superset 2:
2A. Reverse-Grip Pulldown 3 10-12
2B. Wide-Grip Pulldown 3 10-12
Superset 3:
3A. Two-Arm DB Row 3 10-12
3B. T-Bar Row 3 10-12
Note: Rest for one minute between Supersets
3 Comments
Trevor Hughes
Posted on: Mon, 07/24/2017 - 15:41

Just started the 4 week back superset workout today. Was wondering how many times during the week I'm supposed to do it
Thanks Trev

JoshEngland
Posted on: Mon, 07/24/2017 - 16:08

Hi Trevor,

It was intended to be performed just once per week, but if you recover well and you could do them each up to 2 times per week.

Hope this helps!

badr alteabe
Posted on: Sat, 01/20/2018 - 05:42

how was the result?

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