Back workout plan: 8-week mass-building program

This eight-week back workout is one of the most effective ways to build both muscle thickness and width. The program is split into two phases — in the first four weeks you build mass, in the second you shape it. You go into every workout at a full 100% intensity.

Back workout: phase 1 (weeks 1–4)

In the first phase you train your back twice a week, with three days of rest between the two workouts. The aim is to keep the heavier basic exercises and the isolation exercises separate, so you can work at maximum intensity in both workouts and stimulate all the muscles of the back.

Weeks I and II

Increase the weight progressively with every set — the last set should be the heaviest. On the first day, take the last set of every exercise to failure. If you can do more than 8 repetitions, the resistance was too light. On the second day, take the last two sets of every exercise to failure.

Day 1:

1. Barbell shrugs (1×15) + (4×8)
2. Bent-over rows, palms down (1×15) + (4×8)
3. Deadlift (4×8)

Day 2:

1. Behind-the-neck pulldowns (4×8)
2. Seated cable rows (straight bar) (4×8)
3. Pullover (4×8)
4. Hyperextensions (5×25)

Weeks III and IV

The sets are once again progressive in weight!

Day 1:

1. Machine shrugs (1×15) + (4×6)
2. Bent-over rows, palms up (1×15) + (4×6)
3. Deadlift (5×6)

Day 2:

1. Wide-grip behind-the-neck pulldowns (1×15) + (5×8)
2. Bent-over cable rows (4×8)
3. Dumbbell pullover (4×8)
4. Hyperextensions (5×25)

Phase 2 – back workout: shaping the mass (weeks 5–8)

In the second phase the share of heavy basic exercises decreases. The focus shifts to shaping the mass — the muscles built in the first phase now get their finishing touches.

Week V

Perform the repetitions slowly. Hold the peak contraction for about one second before the next repetition. Take the last set of every exercise to failure.

Day 1:

1. Alternating bench-supported dumbbell shrugs (5×10)
2. Behind-the-neck pulldowns, wide grip (5×10)
3. Seated cable rows (5×10)
4. Dumbbell pullover (4×10)
5. Deadlift (4×10)

Week VI

Speed up the tempo of your repetitions, but keep your technique and feel the contraction. Take the last set of every exercise to failure.

Day 1:

1. Machine shrugs (5×10)
2. Cable pulldowns, alternating to the front and behind the neck (6×10)
3. One-arm bent-over cable rows (4×10)
4. Dumbbell bent-over row (4×10)
5. Deadlift (4×10)

Weeks VII and VIII

In these weeks the aim is to work fast, but with short rest intervals. In every set: the first 5 repetitions slowly, feeling the contraction; the next 5 repetitions quickly but under control; the last 5 repetitions slowly again. Take every set to failure and keep the rep count at around 15.

Day 1:

1. Machine shrugs (5×15)
2. Wide-grip seated cable rows (5×15)
3. Bent-over dumbbell rows (5×15)
4. Front pulldowns (5×15)
5. Dumbbell pullover (5×15)
6. Hyperextensions (5×15)

Exercises for different areas of the back

In his book “New Encyclopedia of Modern Bodybuilding”, Arnold Schwarzenegger recommends the following exercises for different areas of the back:

1. Outer lats — bent-over barbell rows (narrow grip), T-bar rows
2. Upper back thickness — bent-over barbell rows, wide-grip seated cable rows
3. Lat width — wide-grip pull-ups both behind and in front, wide-grip cable pulldowns in front and behind
4. Lower lats — seated one-arm cable rows, narrow-grip pull-ups, seated narrow-grip pulldowns (palms facing each other), bent-over one-arm dumbbell rows
5. Middle back — there are practically no separate exercises; thickness comes from bent-over barbell rows, T-bar rows and cable rows with a maximum range of motion
6. Lower back (erector spinae) — deadlift, Good Mornings, hyperextensions

FAQ – back training questions

How often should you train your back each week?

In the first phase, two times a week, with three days of rest between the two workouts. This gives your muscles enough time to recover without causing overtraining.

What does training “to technical failure” mean?

You do repetitions until you can no longer maintain proper technique — not absolute muscle failure, but a controlled limit. This is exactly the point that gives your muscles enough stimulation.

Do you need to increase the weight in every set?

Yes — progressive overload is the foundation of the entire program. Each set should be heavier than the previous one, with the last set the heaviest.

Source: Flex, October 2003. Translated by Janar Rückenberg.

Come and train! ArtGym