Back Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Back Workout Plan

Back Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Back Workout Plan

4 Weeks / 2 Days per Week / Intermediate

  • Day 1
  • Day 2

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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Traps / Beginner
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The more energy intensive exercises have been purposely placed toward the beginning of the workout so that you can give them your greatest effort.

Be sure to pick your weight so that the last two reps are extremely difficult to get up. Don't cheat yourself by picking a weight that is easy to complete the prescribed reps. Be sure to utilize the two supersets that are in the workout, instead of taking a break.

Workout Plan Summary

How would you describe your back - average, flabby, or just plain scary?  Now think of what you want it to look like. How are you going to get it there? We've done all the work for you in putting together this back workout plan. You don't have to be average. Stick with this plan and get more d... more

How would you describe your back - average, flabby, or just plain scary?  Now think of what you want it to look like. How are you going to get it there? We've done all the work for you in putting together this back workout plan. You don't have to be average.

Stick with this plan and get more definition and strength. It will not only look good, it will help you feel good too! A strong and healthy back is going to improve your posture, meaning you have more energy for getting things done in your day. No more sitting around because you're too tired to do anything!

Focusing on the Back

This back workout is designed to incorporate only exercises that target the back (traps, lats, etc) and is meant to be supplemented with another workout. For example, if you are trying to really target your back and chest you could use another only chest workout here on the site and alternate workouts between the two.

Obviously if you are working out, you want to integrate every part of your body, because just like in a chain the weakest link is what causes it to fail.

If you are one of those who only like to work the “beauty muscles” (biceps, chest, abs) then you are putting yourself up for injury by not doing a lower body workout and including all of the remaining muscle groups.

Target Zones

However, for those who have been doing total body workouts and are looking to really target their back then this is a great workout to perform.

This back workout plan is designed for only 2 days a week, which will give you the rest of the week to perform other workouts. The ideal situation would be to separate these two back workouts as much as possible in the week (i.e. start on Monday and end on Friday).

Why should I do the back workout?

The goal for this back workout routine is twofold: to gain muscle mass and get ripped! To gain mass the rep range is usually 8-12 and getting tone/ripped is 12-15. For this reason, this plan is set for 12 reps a set.

Of course if your goal is strength, you could just perform exercises in the 5-8 range. Give it a go and start seeing the back you want to see!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
Middle Back / Beginner
3 sets, 12 reps
3 12 -- --:--
Traps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The more energy intensive exercises have been purposely placed toward the beginning of the workout so that you can give them your greatest effort.

Be sure to pick your weight so that the last two reps are extremely difficult to get up. Don't cheat yourself by picking a weight that is easy to complete the prescribed reps. Be sure to utilize the two supersets that are in the workout, instead of taking a break.

Workout Plan Summary

How would you describe your back - average, flabby, or just plain scary?  Now think of what you want it to look like. How are you going to get it there? We've done all the work for you in putting together this back workout plan. You don't have to be average. Stick with this plan and get more d... more

How would you describe your back - average, flabby, or just plain scary?  Now think of what you want it to look like. How are you going to get it there? We've done all the work for you in putting together this back workout plan. You don't have to be average.

Stick with this plan and get more definition and strength. It will not only look good, it will help you feel good too! A strong and healthy back is going to improve your posture, meaning you have more energy for getting things done in your day. No more sitting around because you're too tired to do anything!

Focusing on the Back

This back workout is designed to incorporate only exercises that target the back (traps, lats, etc) and is meant to be supplemented with another workout. For example, if you are trying to really target your back and chest you could use another only chest workout here on the site and alternate workouts between the two.

Obviously if you are working out, you want to integrate every part of your body, because just like in a chain the weakest link is what causes it to fail.

If you are one of those who only like to work the “beauty muscles” (biceps, chest, abs) then you are putting yourself up for injury by not doing a lower body workout and including all of the remaining muscle groups.

Target Zones

However, for those who have been doing total body workouts and are looking to really target their back then this is a great workout to perform.

This back workout plan is designed for only 2 days a week, which will give you the rest of the week to perform other workouts. The ideal situation would be to separate these two back workouts as much as possible in the week (i.e. start on Monday and end on Friday).

Why should I do the back workout?

The goal for this back workout routine is twofold: to gain muscle mass and get ripped! To gain mass the rep range is usually 8-12 and getting tone/ripped is 12-15. For this reason, this plan is set for 12 reps a set.

Of course if your goal is strength, you could just perform exercises in the 5-8 range. Give it a go and start seeing the back you want to see!

Workout Goals

  • Gain Mass
  • Get Ripped
Back Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped