Training Plan - Back Workout for Mass

  Back Progress: June 2017

Back Progress: June 2017

  Back Progress: June 2017

Back Progress: June 2017

This back workout is what I am currently using in my routine to gain mass and put on size. This workout is for intermediate to advanced lifters. The routine contains a lot of heavy weight movements and exercises where more weight can be added each week to push for gains. I find this routine very effective at cooking the back and hitting the lower / upper / side sections. Using this workout and following a bulking diet plan, I have seen strength gains weekly. If you do a body part split style of training, try this as your back day workout.

For those new to lifting, check out my guided back day workout post. This post will help you determine what weight to use, how to determine reps, and how to best set yourself up for a successful workout.


BACK WORKOUT FOR MASS

  1. Close Grip or Wide Grip Cable Rows: Warm Up Weight x 2 sets x 20-15 reps
  2. Close Grip or Wide Grip Cable Rows: Heavy Weight x 1 set x 6-8 reps
  3. Close Grip or Wide Grip Cable Rows: 1 Rep Max x 1 set x 1-4 reps
  4. Close Grip or Wide Grip Cable Rows: Working Weight x 3 sets x 10-12 reps
  5. Wide Grip Pulldown: Working Weight x 3 sets x 10-12 reps
  6. Bent Over Barbell Rows: Working Weight x 3 sets x 10-12 reps
  7. Single Arm Bent Over Dumbbell Rows: Working Weight x 3 sets x 10-12 reps (ea. side)
  8. Rear Decline (on bench) Dumbbell Row: Working Weight x 3 sets x 8-10 reps
  9. Wide Grip Rear Belt Row (Machine): Working Weight x 3 sets x 12-15 reps
  10. Close Grip Pulldown: Working Weight x 3 sets x 12-15 reps

How to perform in this routine...

  • All sets can be done as straight sets
  • Sets can be combined as super sets
  • Perform an Ab workout or Calf workout at the end of this routine

This routine is for intermediate to advanced lifters and takes about 1.5 hours to complete (with a 15 minute ab or calf workout added on). It is extremely effective for gaining strength in the back and getting a thicker size. Try out some or all of the routine for your next back day! 

*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