Back Workouts
Develop a wide, thick back with rows, pull-ups, and deadlift variations.
Key Exercises
Training Tips
- Focus on the mind-muscle connection
- Include both vertical and horizontal pulls
- Don't neglect rear delts
- Use straps for heavy rows
12 Back Programs
Norse God Physique (Thor-Inspired)
Build a powerful, athletic physique inspired by superhero-style strength training. Heavy compound lifts, hypertrophy accessories, loaded carries, sled work, and battle-rope conditioning develop strength, muscle, and work capacity across a six-day split.
Beast Mode Protocol (Wolverine-Inspired)
Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits. The same brutal training style used to build a jacked superhero physique.
Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Tennis Shoulder Rehab
A rehabilitation-focused program for tennis players recovering from or preventing shoulder injuries. Developed with sports physiotherapy principles to rebuild shoulder stability, strengthen the rotator cuff, and create a resilient shoulder complex that can handle the demands of tennis.
Strong Over 40
Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.
Gridiron Power
Build the strength and explosiveness that gridiron play demands. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.
StrongLifts-Style 5×5 Strength
Beginner-friendly 8-week 5×5 strength block — five compound lifts, log every set, push for progressive overload. Inspired by Mehdi's StrongLifts approach.
PPL (Push Pull Legs)
The classic 6-day Push Pull Legs split. Train each muscle group twice per week with optimal volume distribution. Push day for chest, shoulders, and triceps. Pull day for back and biceps. Leg day for lower body. The gold standard for building muscle.
Arnold Split
Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.
Full Body Fundamentals
The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.
PHUL
Power Hypertrophy Upper Lower - the 4-day version of PHAT. Two power days focus on heavy compound lifts, two hypertrophy days focus on volume. Perfect balance of strength and size for those with limited time.
Calisthenics Athlete
Build an athletic, functional physique using only your bodyweight. Master fundamental movements, progress to advanced skills, and develop real-world strength. No gym membership required.