Training Plans - Back & Butt Workout

  February 4th, 2017

February 4th, 2017

  March 2nd, 2017

March 2nd, 2017

Back day is one of my favorite days to train. My training plan for this day combines the entire back and butt, which adds up a big group of muscles. This workout is one of the hardest ones that I do throughout the week, although honestly they are all pretty rigorous. The workout supersets compound movements with isolated exercises to fully work all the muscles. My back is one area of my body that has always consistently given me gains and part of that success is the intensity of this workout. I usually perform this training session after one day of rest so that I am fully powered up, especially for deadlifts.

Tips for Those New to Weightlifting

  • To find your "Warm Up" weight, perform 12-15 reps of the exercise with ease. If it's too easy, move up and if that rep range is too hard, move down in weight.
  • To find your "Working Set" weight, perform 6-8 reps of the exercise. This should feel hard once you get past 6 reps. Anything after 8 reps should be really tough.
  • Focus on doing the exercises with the best form possible. You will know that you are in proper form if you can feel the muscle you are targeting contract. Also, it is important that nothing hurts with a sharp or stabbing pain. A little discomfort is ok, it means you're working. Find the difference between working hard and hurting yourself, avoid the latter. 
  • Train in good view of a mirror whenever possible, it will help you visualize the mind/muscle connection and it will also help you with proper form.
  • Don't get discouraged if you don't understand how to perform an exercise right away. Look up videos on how to do the movement (I have links to each), don't be scared to ask someone experienced for help, or train with a friend that is more experienced. Seasoned lifters love to share tips, tricks, and know how. 

Tips for Seasoned Lifters

  • This routine is part of a body part split routine. If you prefer a total body workout, grab a  superset or two from this routine and work it in to your total body workout.
  • I train abs with this workout, feel free to add in an ab routine or calf routine at the end of this back session for a nice finisher to your workout.
  • If you want to get a nice pump on at the end of your workout, take the moves such as cable rows and rear felt flies and perform them as drop sets at the end of the workout.

BACK & BUTT TRAINING PLAN

  1. Deadlift: Warm Up Weight x 2 sets x 12-15 reps

  2. Deadlift: Heavy Weight x 1 set x 4 reps

  3. Deadlift: 1 Rep Max x 1 set x 1 rep

  4. Deadlift: Working Weight x 3 sets x 6-8 reps

  5. One-Arm Dumbbell Row: Working Weight x 3 sets x 10-12 reps

  6. Seated Close Grip Cable Row: Working Weight x 3 sets x 8-10 reps

  7. Wide Grip Lat Pulldown: Working Weight x 3 sets x 8-10 reps

  8. Squats: Working Weight x 3 sets x 8-10 reps

  9. Wide Grip Chin Up: Body Weight or Aided x 3 sets x 8-10 reps

  10. Close Grip Pulldown: Working Weight x 3 sets x 8-10 reps

  11. Rear Delt Fly: Working Weight x 3 sets x 8-10 reps

  12. Advanced add ons: Wide Grip Cable Rows, Barbell Rows, Ab Workout, and/or Calf Workout

How to superset in this routine...

  • Perform all sets #1 - #3 
  • Perform 1 set from #4 followed by one set from #5 until all 3 sets of each are done (6 total)
  • Perform 1 set from #6 followed by one set from #7 until all 3 sets of each are done (6 total)
  • Perform all sets from #8
  • Perform 1 set from #9 followed by one set from #10 followed by one set from #11 until all 3 sets of each are done (9 total) *Giant set
  • Perform any additional exercises


This routine is for intermediate lifters and takes about 1 hour to complete (without the ab or calf workout). It is extremely effective for strengthening the back and giving a carved out appearance. I have found deadlifts great for achieving a deep valley down the spine and also increasing the cut of the obliques. Try it out and see if you can incorporate any of these super sets into your back workout.

*I am not a certified personal trainer. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime.

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TTYL