BACK

WEEK 1
EXERCISE SETS REPS COMMENTS
Lat pulldowns 4 10 Rest 90 seconds between sets

Use straps if needed to emphasize

Reverse-grip pulldowns 4 10
back over forearms and grip

Barbell bent-over rows 4 10 Rest 90 seconds between sets

Single-arm dumbbell rows 4 10 Rest 90 seconds between sets

Deadlifts 4 10 Rest 90 seconds between sets

WEEK 2
EXERCISE SETS REPS COMMENTS
Reverse-grip pulldowns 4 12 You’ll rest for 2 minutes between sets

Reps go up by 2 compared to last

Bent-over barbell rows 4 12
week with the same weight

Barbell shrugs 4 12 Rest 2 minutes between sets

Perform these with good form to your

Chins 4 Failure
level of failure.

Hyperextensions 4 12 To work your spinal erectors

WEEK 3
EXERCISE SETS REPS COMMENTS
You’ll rest for 2 minutes between
Reverse grip bent-over rows 4 15+5 each set after using the rest-pause
technique to perform all reps

Bent over two-dumbbell rows 4 15+5 Use rest-pause

Bent-over dumbbell trap rows 4 15+5 Use rest-pause

Dumbbell deadlifts 4 15+5 Use rest-pause

Seated cable rows 4 15+5 Use rest-pause

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WEEK 4
EXERCISE SETS REPS COMMENTS
SUPERSET incline dumbbell rows and dumbbell
Dumbbell incline rows 5 15 deadlifts—no rest between the two, but then 3
minutes after each superset.

Dumbbell deadlifts 5 15

SUPERSET close-grip pulldowns and upright rows,

Close-grip pulldowns 5 15
and then rest 3 minutes between supersets.

Upright barbell rows 5 15

WEEK 5
EXERCISE SETS REPS COMMENTS
CIRCUIT: You’ll perform 1 set of each of these
Smith machine deadlifts 4 12 exercises before resting for 4 minutes between
each of these 4 back circuit sets.

Only perform as many reps as you can with good

Chins 4 Failure
form. Don’t cheat.

Seated cable rows 4 12 Continue this circuit without rest

Lat pulldowns 4 12

Don’t forget to rest 4 minutes after this move and

Reverse-grip pulldowns 4 12
before you begin your next circuit.

WEEK 6
EXERCISE SETS REPS COMMENTS
Perform all reps for one side and then the other.
Single-arm trap rows 3 15 Rest for 90 seconds, and then repeat until you’ve
completed 3 sets for this exercise.

Bring your weight farther back, toward your hip to

Single-arm dumbbell rows 3 15
better target the lats

Single-arm pulldowns 3 15

Seated single-arm cable rows 3 15

This is the only move in this workout that is not

Dumbbell pullovers 3 15
unilateral—use both arms

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WEEK 7
EXERCISE SETS REPS COMMENTS
30 / 25 /20 /
Reverse-grip pulldowns 5 Use DTP and rest 3 minutes between sets
15 / 10

10 / 15 / 20 /
Bent-over barbell rows 5 Use DTP and rest 3 minutes between sets
25 / 30

30 / 25 /20 / SUPERSET close-grip pulldowns and upright

Straight-arm pulldowns 10 15 / 10 / 10 / 15 rows, and then rest 3 minutes between
/ 20 / 25 / 30 supersets.

WEEK 8
EXERCISE SETS REPS COMMENTS
30 / 25 /20 / DTP superset of lat pulldowns followed
Lat pulldowns 10 15 / 10 / 10 / 15 immediately by seated cable rows. Then rest 3
/ 20 / 25 / 30 minutes between each of your 10 supersets.

30 / 25 /20 /
Seated cable rows 10 15 / 10 / 10 / 15
/ 20 / 25 / 30

DTP superset of deadlifts followed immediately

30 / 25 /20 /
by barbell shrugs. Then rest 3 minutes between
Deadlifts 10 15 / 10 / 10 / 15
each of your 10 supersets, adjusting weights
/ 20 / 25 / 30
and reps.

30 / 25 /20 /
Barbell shrugs 15 / 10 / 10 / 15
/ 20 / 25 / 30

WEEK 9
EXERCISE SETS REPS COMMENTS
Lat pulldowns 4 10 Rest 90 seconds between set

Reverse-grip pulldowns 4 10 Rest 90 seconds between set

Barbell bent-over rows 4 10 Rest 90 seconds between set

Single-arm dumbbell rows 4 10 Rest 90 seconds between set

Deadlifts 4 10 Rest 90 seconds between set

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WEEK 10
EXERCISE SETS REPS COMMENTS
Reverse-grip pulldowns 4 12 You’ll rest for 2 minutes between sets

Bent-over rows 4 12 2 minutes rest between sets

Barbell shrugs 4 12 2 minutes rest between sets

Chins 4 Failure Perform these with good form to your level of failure.

Hyperextensions 4 12 To work your spinal erectors

WEEK 11
EXERCISE SETS REPS COMMENTS
You’ll rest for 2 minutes between each set after
Reverse-grip barbell rows 4 15+5
using the rest-pause technique to perform all reps

Bent-Over two-dumbbell rows 4 15+5 Use rest-pause with 2 minutes of rest between sets

Bent-Over dumbbell trap rows 4 15+5 Use rest-pause with 2 minutes of rest between sets

Dumbbell deadlifts 4 15+5 Use rest-pause with 2 minutes of rest between sets

Seated cable rows 4 15+5 Use rest-pause with 2 minutes of rest between sets

WEEK 12
EXERCISE SETS REPS COMMENTS
SUPERSET incline dumbbell rows and dumbbell
Dumbbell incline rows 5 15 deadlifts—no rest between the two, but then 2
minutes after each superset.

Dumbbell deadlifts 5 15

SUPERSET close-grip pulldowns and upright rows,

Close-grip pulldowns 5 15
and then rest 2 minutes between supersets.

Upright barbell rows 5 15

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