Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration3 weeks
- Days Per Week1
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
This is a 3 week back building workout rotation that can be inserted into any split routine. You will be focusing on variations of the same exercise.
Week one will be a heavier week. You will use the 3 big hitters:
- Deadlifts
- Barbell Rows
- Wide Grip Pull Ups
Dumbbell shrugs are added to the mix as a finisher.
Week 2 will be a light week using higher reps, followed by week 3 which is a moderate week and average reps.
During each of the 3 weeks of this program you need to focus on maximizing every set. Push sets for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your exercise form starts to noticeably deteriorate.
Use as much weight as possible for each of the exercises. Add weight when you hit the upper level of the rep range for a given set. For example, lat pull downs call for 12 to 15 reps. When you are able to reach 15 reps with a given set, add more weight.
Keep your weight increases small. Better to make slow, steady progress.
3 Week Muscular Back Building Rotation
- Week 1 - Heavy Week
- Week 2 - Light Week
- Week 3 - Moderate Week
| Muscular Back Rotation | ||
|---|---|---|
| Week 1 - Heavy | ||
| Exercise | Sets | Reps |
| Deadlift | 3 | 3 |
| Wide Grip Weighted Pull Ups | 3 | 8 |
| Barbell Rows | 5 | 5 |
| Dumbbell Shrugs | 3 | 10 |
| Muscular Back Rotation | ||
|---|---|---|
| Week 2 - Light | ||
| Exercise | Sets | Reps |
| Rack Pull - Above the Knee | 3 | 8 |
| Lat Pull Down | 3 | 12-15 |
| One Arm Dumbbell Row | 3 | 15 |
| Smith Machine Shrug | 5 | 20 |
| Muscular Back Rotation | ||
|---|---|---|
| Week 3 - Moderate | ||
| Exercise | Sets | Reps |
| Rack Pull - Below the Knee | 3 | 5 |
| Chin Ups | 3 | 10 |
| Seated Cable Row | 5 | 10 |
| Barbell Shrug | 3 | 12-15 |
13 Comments
I've been doing this workout rotation for a couple months now and I have seen ridiculous gains. My deadlift is at 305 for 3 reps and its easy for me. I recommend this rotation for anyone looking to put on mass and up their strength gains
I have been doing this for nearly 2 months and already seeing some gains. Thank you Steve!!
One question about the light and moderate weeks 2 and 3. How much less on the rack pull from your deadlift max should we shoot for?
which supplement is best for my body cuts?
how often should i masturbate?
Everyday M8
how much should i rest between each set????
Just love how every comment always has more "thumbs down" votes than the positive ones. Everybody is an expert I guess. Stop being so negative, you shouldnt be rating somebodys simple question to the author. Thats what wrong with most of you guys. You drive away anybody who you think doesnt know as much as you and its discouraging to these guys and girls. Be positive and educate if your in the position to do so.
how many days in each week i have to do this ?
Do this as a circuit or complete each exercise (all sets & reps) in order with minimal rest between sets and each exercise?
What exactly is rack pull? When I tap on exercise it takes me to dead lifts, is this a variation
Or a totally different exercise?
It's a deadlift variation pulled anywhere from 3 to 10 inches off the floor, usually off pins in the squat rack.
So do you do this every workout explained each day or separated?
Once a week with your normal split.