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Back Building Strength Program

By Chris Stone

Experience
Intermediate (2-3 years)
Time
48 minutes/day | 3 days/week | 2 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Bench, Cable, Dumbbell, Machine, Other, Pull up bar, Weight Plate
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

A 6- week program, 3 sessions per week. Designed to add thickness and strength to the back. 

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Workout Overview

Week 1

Day 1: Day 1

Day 2: Day 2

Day 3: Day 3

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Weighted Pullup
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Show Alternative Exercises

Rack Pull demonstrationPlay Rack Pull demonstration
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Seated Cable Row
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 11/29/2018, UTC


Last Updated: 8/17/2020, UTC

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