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.
Frequency: 4x / week · Duration: 6 weeks · Workout: ~60 min · Level: Intermediate
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What the week adds up to
4 training days, 14 exercises across the week, 55 sets in total in the 5-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 14 different exercises rather than repeating a few.
Goals: Muscle Gain
Equipment: Full Gym, Barbell
Weekly Schedule
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).
Progression Guidance
Add weight when you hit 12 reps on accessories.