Strength Training

Back plan

Posterior chain resilience and pulling density for total back development.

Warmup

  • Row 5 min
  • Band straight-arm pulldown x20
  • Cat-cow x10
  • Dead hangs 3 x 20s

Workout flow

  1. Activation
  2. Heavy pull
  3. Horizontal row
  4. Core anti-rotation

Estimated duration: 70 minutes

Cooldown / Stretching

  • Lat stretch 2 x 30s
  • 90/90 breathing 3 min
  • Thoracic extension on foam roller

Exercises

Deadlift

glutes, hamstrings, back, traps • Barbell

Deadlift image

Steps:

  • Brace core, hinge at hips
  • Grip bar just outside legs
  • Push floor away with legs
  • Lockout without overextending
Beginner 4 x 6
Intermediate 5 x 5
Advanced 5 x 3
Pro 6 x 2

Notes: Reset each rep for power. Maintain neutral spine.

Weighted Pull-ups

lats, biceps, upper back • Pull-up bar, weight belt

Weighted Pull-ups image

Steps:

  • Dead hang with full arm extension
  • Pull chest to bar
  • Control descent
  • Full extension at bottom
Beginner 4 x 5 (bodyweight)
Intermediate 4 x 6 (+10kg)
Advanced 5 x 5 (+20kg)
Pro 5 x 3 (+30kg)

Notes: Avoid kipping. Full ROM essential.

Barbell Row

lats, rhomboids, traps • Barbell

Barbell Row image

Steps:

  • Hip hinge 45 degrees
  • Pull bar to lower chest
  • Squeeze shoulder blades
  • Control eccentric
Beginner 3 x 8
Intermediate 4 x 6
Advanced 5 x 5
Pro 5 x 4

Notes: Keep torso stable, no momentum.