Five Back Workouts for Width and Thickness

To build a wider, thicker back, combine pulling strength with direct lats, upper and lower traps, rear delts, and lower-back work. This five-workout rotation uses mostly three sets per exercise and progresses from one session to the next.

How to Perform and Progress the Program

Plan one back session each week, preferably early in the week. Complete each workout for four weeks before advancing, and after the fifth workout, return to the first with more experience.

Your back may be harder to feel than other muscle groups, so strict form and manageable resistance matter. Pause for one or two seconds with your shoulder blades moved down and together, then pause again in the stretched position.

• Avoid gripping the bar so tightly that your forearms dominate the movement. Lifting straps can help, while grip can receive separate attention during the week.
• Choose a load that lets you control every rep while feeling your back work. This plan does not require training for maximal powerlifting strength.
• Most exercises call for three sets. Rest for one minute on pull-downs and shrugs, and for 90 seconds on rows, deadlifts, good mornings, and extensions.

The biceps also help perform many pulling exercises, although they are not the main focus. Light arm work after your session is optional rather than necessary.

Workout 1: Rows, Pull-Down, and Shrugs

Use this session during weeks 1–4:

1. Barbell row: 3 sets of 6–8 reps.
2. Seated row: 3 sets of 8–12 reps.
3. Close-grip pull-down: 3 sets of 12 reps.
4. Barbell shrug: 3 sets of 6–8 reps.
5. Back extension: 3 sets of 12 reps, holding a plate at your chest for added resistance.

Workout 2: Single-Side and Reverse-Grip Work

Use this session during weeks 5–8:

1. Dumbbell bent-over row: 3 sets of 8–12 reps.
2. Reverse-grip bent-over row: 3 sets of 6–8 reps.
3. Single-arm pull-down: 3 sets of 15 reps per arm. Complete one side before switching without resting between sides.
4. Standing dumbbell shrug: 3 sets of 8–12 reps.
5. Good morning: 3 sets of 12–15 reps.

Workout 3: Pull-Downs, Incline Rows, and Deadlifts

Use this session during weeks 9–12:

1. Lat pull-down: 3 sets of 8–12 reps.
2. Reverse-grip lat pull-down: 3 sets of 8 reps.
3. Incline dumbbell row: 3 sets of 12 reps.
4. Barbell behind-the-back shrug: 3 sets of 12 reps.
5. Barbell stiff-legged deadlift: 3 sets of 8 reps.

Workout 4: Full-Range Pull-Downs and Single-Arm Rows

Use this session during weeks 13–16:

1. Full-range-of-motion lat pull-down: 3 sets of 8–12 reps.
2. Close-grip front lat pull-down: 3 sets of 12 reps.
3. Single-arm dumbbell row: 3 sets of 8–12 reps per arm. Finish one side before changing arms without an extra rest.
4. Back extension: 3 sets of 8 reps, holding a plate at your chest.

Workout 5: Strength and Thickness

Use this final session during weeks 17–20:

1. Barbell row: 3 sets of 8 reps.
2. Reverse-grip lat pull-down: 3 sets of 6–8 reps.
3. Single-arm dumbbell row: 3 sets of 8–12 reps per arm, completing the first side before switching.
4. Barbell behind-the-back shrug: 3 sets of 8–12 reps.
5. Good morning: 3 sets of 8 reps.

Nutrition for Back Growth

Muscle-gain goals require adequate food, including enough calories, protein, carbohydrates, and fats. The program calls for a calorie surplus, meaning intake exceeds the calories burned.

Creatine monohydrate may support muscle and strength goals, while a pre-workout product can help manage fatigue during demanding sessions. Neither replaces consistent training or nutrition.