The 12-week back training plan based on Shawn Ray’s method builds width and thickness in the upper back with five basic exercises. The program relies on dumbbells and a barbell — exactly the way the top bodybuilders of the 80s built their world-class backs.
A simple truth: the best back is built with basic exercises. Before gyms filled up with high-tech machines, a bodybuilder’s arsenal was just a barbell and dumbbells. The results were on a par with today’s best.
Back training with basic exercises — why it works
If your goal is width and thickness, you don’t need complicated machines. Five exercises cover the upper back, the mid-back and the lats. I use this plan in the off-season myself, and neither Paul Dillett nor Nasser El Sonbaty ever starts back training with anything other than pull-ups.
Five core exercises in back training
1. Pull-up
This is the first exercise in the program. It’s a warm-up, a stretch and a mass builder for the mid-back and for width, all in one. I use wrist straps, grab the bar with a wide overhand grip, bend my legs behind me and pull myself up without swinging until my chest touches the bar.
At the top I arch back slightly and open my chest — that lets me squeeze my back muscles together more. I lower myself at a moderate pace; free-falling wrecks the joints. At the bottom I have to feel a stretch. I find a rhythm that lets me do 12 reps. 4 sets in total.
2. One-arm dumbbell or barbell bent-over row
After four sets of pull-ups, the upper back is warm. Rowing adds thickness to the upper back. I manipulate the reps on the pyramid principle: 12, 12, 10, 8. On the last two sets I take a heavy weight — about 60% of my max in the first set, already 90% in the third.
You need to stabilize the body: one hand on the bench, feet firmly on the floor (one forward, one back). I don’t bend all the way down, because I don’t want to mess with my lower back. I pull the dumbbell toward my chest, arch my back slightly and push my chest up. I lower it under control and let the dumbbell travel forward a little at the bottom so the muscle gets a stretch.
The barbell row replaces the nuances of the single-dumbbell row — both are excellent, but doing them together in one workout is too much. With a barbell I can use heavier weights (both sides work), while with a dumbbell I isolate one side at a time. Same scheme: 12, 12, 10, 8.
3. Seated cable row
Thickness for the upper back, width second. I sit with my knees slightly bent, reach forward, grab the bar and pull it toward my stomach. At the same time I lift my chest and arch my back. I finish in an upright position and don’t lean back past vertical — otherwise I’d be using the shoulder girdle and momentum. Scheme: 12, 12, 10, 8.
4. Lat pulldown
The last exercise gives you the cobra look. The muscles are already tired, so I can’t use 100% of the weight. I try to sculpt — feel, stretch, effort. 12 reps in every set, 4 sets. With an overhand grip on the bar, I pull down to the lower chest. Reduce the weight a little so the movements stay under control.
Don’t let the weight yank you up — as you let it back, stretch out as far as you can. Try to sit upright. If the weight feels too heavy, lean back slightly, but don’t move your hips. A motionless lower back means you’re using the shoulder girdle and momentum.
Back training: the 12-week plan at a glance
- Pull-up — 4 sets × 12 reps
- Alternating dumbbell row — 4 × 12, 12, 10, 8
- Barbell row — 4 × 12, 12, 10, 8 (swap 2 and 2a with each other now and then)
- Cable row — 4 × 12, 12, 10, 8
- Lat pulldown — 4 × 12
Tips:
- Stick to the plan consistently for 12 weeks.
- Your back is the priority for this period.
- For maximum growth, train your back right before a rest day.
- I recommend a 3-day split (see below).
3-day cycle:
- Day 1 — legs and chest
- Day 2 — shoulders and triceps
- Day 3 — back and biceps
- Day 4 — rest
- Day 5 — repeat the cycle
FAQ
Can a beginner start with this plan?
Yes, but reduce the weights and focus on clean technique for the first 2–3 weeks. You may not manage 12 pull-up reps right away — use a resistance band or assistance if needed.
How often should you repeat back day?
Once in a 4–5 day cycle. The back is a large muscle group and needs full recovery. A 3-day split with a rest day gives it the room it needs.
Why only basic exercises, with no machines?
Basic exercises put many muscles to work at once and let you use heavy weights. Bodybuilders of the 80s built world-class backs without modern machines — that says enough.
Author: joker: abridged from Flex magazine
Source: WHO – physical activity.
Come and train! ArtGym
