Back Builder
Six weeks on the upper back: a width day for the lats, a thickness day of rows, a mid-back day for the traps and rear delts. Three days, a gym.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A gym: a cable stack, a bar, dumbbells, a bench, a pull-up bar.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Width
- Pull-up or Assisted Pull-up 4 × 6
- Lat Pulldown 4 × 10
- Straight-Arm Pulldown 3 × 12
- Dumbbell Pullover 3 × 12
- Face Pull 3 × 15
Wide grip on the pulldown, bar to the collarbone, elbows down and in. Assisted pull-ups if six strict ones are not there yet.
Day 2 Thickness
- Barbell Row 4 × 8
- Chest-Supported Row 3 × 10
- Seated Cable Row or One-Arm Dumbbell Row 3 × 12
- Reverse Flye 3 × 15
- Band Pull-Apart 3 × 20
Three rows, three angles. Barbell to the lower ribs, chest still; chest-supported for the mid-back; cable with a squeeze at the end.
Day 3 Mid-Back
- T-Bar Row or Chest-Supported Row 4 × 10
- Face Pull 4 × 15
- Reverse Pec Deck or Lying Rear Delt Raise 3 × 15
- Cable Shrug or Barbell Shrug 3 × 12
- Chin-up or Lat Pulldown 3 × 8
The traps-and-rear-delts day. Face pulls: pull to the forehead, hands finish beside the ears. Shrugs straight up, no rolling.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Lats · Middle back · Shoulders · Traps · Chest
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A gym: a cable stack, a bar, dumbbells, a bench, a pull-up bar. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Back Builder” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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Ask your trainer
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