Back Building Strength Program

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 36 minutes/day | 3 days/week | 2 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
70%
Average Cardio Intensity
info-icon
40%

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

Show More
ExpandMore
Description

Week 1 Overview



Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Pullup demonstrationPlay Weighted Pullup demonstration
3 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstrationPlay Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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

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

Date Created: 11/29/2018, UTC


Last Updated: 8/17/2020, UTC

Similar Workouts

More Workouts by Chris Stone

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.