Back Width & Thickness
Six weeks of back focus: vertical pulls (pull-ups, pulldowns) and horizontal pulls (rows) through every week, plus deadlifts. Add weight once you reach 12 reps on the accessories.
4 days a week · 6 weeks · Intermediate · day 1 free, the rest with Pro
Width Day — Lats
- Pull-up: 5 × AMRAP, rest 2 min
- Lat Pulldown: 4 × 10, rest 90s
- Straight-Arm Pulldown: 4 × 12, rest 1 min
- Hammer Curl: 3 × 12, rest 1 min
Thickness Day — Mid Back
4 exercises (Pro).
Push Maintenance — Chest/Shoulder
2 exercises (Pro).
Volume Back — Pump
4 exercises (Pro).
Run day 1 with no account