Back Workouts


The majority of your overall muscle mass comes from back and legs as these are your largest muscle groups. So it’s important train back with great intensity and focus. The back is a very complex muscle group and needs to be worked at various angles and requires full range of motion. You want to go heavy, but you also need to focus on muscle contractions to build a massive back.

Make back training just as much, if not more, of a priority as any other muscle group. A good back is what separates hardcore bodybuilders and weightlifters from those that just do chest and arms every time they’re in the gym. A big back gives you a distinct shape and powerful looking physique.

Basic Back Workout

This is a basic back workout. This could be for beginners or for one of those days where you just need to get in and out of the gym quick. This doesn’t mean you should skimp on training intensity. If you go all-out on this back routine you’ll certainly get a good pump and can still build a huge back.

Back Exercise Sets Reps
Barbell Rows 3 12, 10, 8
Seated Rows 3 12, 10, 8
Lat Pulldowns 3 12

Advanced Back Workouts

10 x 10 Back Workout – This back workout is based on German Volume Training, 10 sets of 10 reps.

Dynamic Back Workout – Alternates rows and pulldowns.

FST-7 Style Back Workout – This is a back workout based on the popular FST-7 training method that is know to lead to more muscle growth and shape.

German Volume Training 10×10 Back Workout – The German Volume Training method has been used by top bodybuilders and strength trainers for decades. This is also known as the 10 x 10 method.

Massive Back Workout – Builds solid muscle mass.

Powerbuilding Back Workout – Combines powerlifting and bodybuilding training styles.

Thick and Wide Back Workout – Focuses on adding both thickness and width to your back.