B.F.B.2.

(BIG F*CKING BACK 2X PER WEEK)

OVERVIEW
Do you want a big f*cking back that looks like a google maps mountain landscape? LOL!
I’ve had my share of back training and I’d say that I’ve made incredible gains over the
years. I’ve done everything you can think of to help my back grow. With a ton of trial and
error I found what works best to get the lats popping and I’m going to share it all with
you. There isn’t just one thing you need to do there are numerous techniques you need
to incorporate and I’m going to give you all the tricks I used over the years. This program
is 6 weeks long and will involve everything you need to get your back to grow. This is a
hypertrophy-focused program, strength gains are not typical but size is. Anyone can run
this workout, female or male, beginner or advanced. Be prepared for a sh*t load of
volume and crazy pumps.
Training Programs

F.A.Q.

Q: How should my nutrition look like while doing this program?

A: Definitely eat to be in a nice caloric surplus to ensure the gains.

Q: What if I fail to reach the minimum rep range?

A: Decrease the weight the next set.

Q: How do I fit the two days into my current workout split?

A: Be sure to have at least 2-3 days in between each back workout. This program is
easy to work into a standard PPL (Push, Pull, Legs) split. I have a couple available.

Q: What is AMRAP
A: As many reps as possible. Be careful with hitting total failure if you are training solo.

Q: What weight should I choose for my sets?

A: Choose a weight that you think you can complete all the reps and sets without
decreasing the weight or missing reps. It will take some time to get a feel of what weight
to go with for your sets. Be sure to be tracking your lifts so you can reference them later.

Q: What does 4 count tempo mean?

A: It means the pace of your reps is 4 seconds for both the eccentric and concentric
portion. So you count 1, 2, 3, 4 going up and down. If it doesn’t list 4-count tempo then
just perform reps at a normal controlled tempo.

Q: What is a compound set and superset?

A: A compound set is doing two different exercises back to back, with no rest in
between, for the same muscle group. A superset is doing the same but working
opposing muscle groups.

Q: How much rest time should I take between sets?

A: Rest time will vary with each individual based on training experience. Take as much
rest time, as you need to feel confident that you will hit your next set without decreasing
weight. Keeping your rest time consistent will help keep your performance consistent.


WEEK 1
Back Day #1 Sets Reps
Wide Lat Pull Down 3 12
Wide Cable Row 3 12
Neutral Close Grip Lat Pull Down 3 15
Single Arm Cable Row 3 15
Cable Rope Pullover 3 12
Wide Pull Up Negative (4 Count) (Jump/push 2 8
yourself up, then perform the movement)

Back Day #2 Sets Reps

Pendlay Row 3 12
Wide Lat Pull Down (Drop Set Last Set) 4 15
Neutral Grip Machine Row 4 10
Cable Rope Pullover 4 10
Single Arm Cable Row 3 10
Pull Up *assisted with bands if needed 3 12

WEEK 2
Back Day #1 Sets Reps
Single Arm Cable Row 3 12
Neutral Close Grip Lat Pull Down 4 12
Wide Cable Row (Drop Set Last Set) 3 15
Wide Lat Pull Down (Drop Set Last Set) 4 12
Lower Back Extension 3 12
Conventional Deadlift 4 10

Back Day #2 Sets Reps

Lower Back Extension 3 10
Conventional Deadlift 4 12
Pendlay Row 3 12
Wide Lat Pull Down 4 12
Single Arm Cable Row 3 15
Wide Pull Up Negative (4 Count) 4 8


WEEK 3
Back Day #1 Sets Reps
Wide Lat Pull Down 4 10
Wide Lat Row 4 12-15
Neutral Close Grip Lat Pull Down 4 12
Single Arm Cable Row 4 12
Conventional Deadlift 4 12

Back Day #2 Sets Reps

Pendlay Row 4 12
Wide Lat Pull Down (Drop Set Last Set) 4 15
Neutral Grip Machine Row 4 12
Cable Rope Pullover 4 12
Single Arm Cable Row 4 12
Pull Up *assisted with bands if needed 3 10
WEEK 4
Back Day #1 Sets Reps
Conventional Deadlift 4 15
Cable Rope Pullover 4 10
Wide Lat Pull Down 5 12
Wide Cable Row 4 15
Single Arm Cable Row (Drop Set Last Set) 4 12
Wide Pull Up Negative (4 Count) 3 12

Back Day #2 Sets Reps

Wide Lat Pull Down (Drop Set Last Set) 4 12
Wide Late Cable Row (Drop Set Last Set) 4 15
Single Arm Barbell Row (4 Count Negative) 4 12
Single Arm Cable Row (4 Count Negative) 4 15
Lower Back Extension 4 10
Conventional Deadlift 4 12


WEEK 5
Back Day #1 Sets Reps
Wide Lat Pull Down 4 20
Single Arm Barbell Row 3 15
Single Arm Cable Row 4 15
Single Arm Bent Over DB Row 5 12
Cable Rope Pullover 4 15
Lower Back Extension 4 12
Conventional Deadlift 4 10

Back Day #2 Sets Reps

Lower Back Extension 3 15
Conventional Deadlift 4 15
Wide Lat Pulldown 4 25
Wide Lat Cable Row 4 25
Cable Rope Pullover 4 15

WEEK 6
Back Day #1 Sets Reps
Wide Lat Pull Down (Double Drop Set Last Set) 4 15
Wide Lat Cable Row 4 12
Neutral Close Grip Lat Pull Down 4 12
Single Arm Cable Row 5 12
Single Arm Barbell Row 4 15
Lower Back Extension 4 12
Conventional Deadlift 4 15

Back Day #2 Sets Reps

Wide Lat Pull Down 5 12
Wide Cable Row 4 12
Neutral Close Grip Lat Pull Down 4 15
Single Arm Cable Row 4 15
Cable Rope Pullover 5 12
Wide Pull Up Negative (4 Count) (Jump/push 4 8
yourself up, then perform the movement)
Conventional Deadlift 4 15