Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration4 weeks
- Days Per Week1
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
This routine is designed to build back muscles as outlined in my How To Use Supersets To Build A Thick & Wide Back article, which focuses on developing the thickness and wideness of the upper and mid back, as well as lower-back strength.
The weekly workouts are all designed from the same template: 6 back exercises that have been broken down into 3 supersets, which means Exercise B should be performed directly after Exercise A with a 60 second break between supersets.
Week 1
| Exercise | Sets | Reps |
|---|---|---|
| Superset 1: | ||
| 1A. T-Bar Row | 3 | 10-12 |
| 1B. Two-Arm DB Row | 3 | 10-12 |
| Superset 2: | ||
| 2A. Wide-Grip Pulldown | 3 | 10-12 |
| 2B. Reverse-Grip Pulldown | 3 | 10-12 |
| Superset 3: | ||
| 3A. Rack-Pull Deadlift | 3 | 10-12 |
| 3B. Hyperextension | 3 | 10-12 |
| Note: Rest for one minute between Supersets | ||
Week 2
| Exercise | Sets | Reps |
|---|---|---|
| Superset 1: | ||
| 1A. Rack Pull Deadlift | 3 | 10-12 |
| 1B. Hyperextension | 3 | 10-12 |
| Superset 2: | ||
| 2A. Wide-Grip Pulldown | 3 | 10-12 |
| 2B. Reverse-Grip Pulldown | 3 | 10-12 |
| Superset 3: | ||
| 3A. T-Bar Row | 3 | 10-12 |
| 3B. Two-Arm DB Row | 3 | 10-12 |
| Note: Rest for one minute between Supersets | ||
Week 3
| Exercise | Sets | Reps |
|---|---|---|
| Superset 1: | ||
| 1A. Two-Arm DB Row | 3 | 10-12 |
| 1B. T-Bar Row | 3 | 10-12 |
| Superset 2: | ||
| 2A. Reverse-Grip Pulldown | 3 | 10-12 |
| 2B. Wide-Grip Pulldown | 3 | 10-12 |
| Superset 3: | ||
| 3A. Hyperextension | 3 | 10-12 |
| 3B. Rack Pull Deadlift | 3 | 10-12 |
| Note: Rest for one minute between Supersets | ||
Week 4
| Exercise | Sets | Reps |
|---|---|---|
| Superset 1: | ||
| 1A. Hyperextension | 3 | 10-12 |
| 1B. Rack-Pull Deadlift | 3 | 10-12 |
| Superset 2: | ||
| 2A. Reverse-Grip Pulldown | 3 | 10-12 |
| 2B. Wide-Grip Pulldown | 3 | 10-12 |
| Superset 3: | ||
| 3A. Two-Arm DB Row | 3 | 10-12 |
| 3B. T-Bar Row | 3 | 10-12 |
| Note: Rest for one minute between Supersets | ||
3 Comments
Just started the 4 week back superset workout today. Was wondering how many times during the week I'm supposed to do it
Thanks Trev
Hi Trevor,
It was intended to be performed just once per week, but if you recover well and you could do them each up to 2 times per week.
Hope this helps!
how was the result?