8-WEEK BACK H

Fill in the RED CELLS and proceed to

the Macro Calculator Tab.

ENTER MAX PULL UPS

LBS

KG Max Pull Ups 10

EK BACK HYPERTROPHY PROGRAM
LBS
KG
 8-WEEK BACK H
WEEKS 01-04

WEEK 01

MOVEMENT SETS X REPS RIR

sq Pull Ups (Bodyweight) 5 x 5.00

sq D1 Horizontal Row (Chest Supported) 3 x8 @3

bn One Arm Band Rows (15 Rep Min) 2 x Failure

Horizontal Row (Chest Supported) 5 x3 @2

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

dl Pull Ups (Weighted) 4 x6 @2

dl D3 Horizontal Row One Arm DB 2 x 15 @3

ohp One Arm Band Rows (15 Rep Min) 2 x Failure

Leg Press
Front Squat

Safety Bar Squat

K BACK HYPERTROPHY PROGRAM

WEEK 02

MOVEMENT SETS X REPS RIR

sq Pull Ups (Bodyweight) 6 x 5.00

sq D1 Horizontal Row (Chest Supported 3 x8 @3

bn One Arm Band Rows (15 Rep Min 2 x Failure

Horizontal Row (Chest Supported 6 x2 @2

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

dl Pull Ups (Weighted) 4 x6 @2

dl D3 Horizontal Row One Arm DB 2 x 15 @3

ohp One Arm Band Rows (15 Rep Min 2 x Failure

WEEK 03

MOVEMENT SETS X REPS RIR

Pull Ups (Bodyweight) 6 x 5.00

D1 Horizontal Row (Chest Supported 3 x8 @3

One Arm Band Rows (15 Rep Min 2 x Failure

Horizontal Row (Chest Supported 6 x2 @2

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

Pull Ups (Weighted) 5 x6 @2

D3 Horizontal Row One Arm DB 2 x 15 @3

One Arm Band Rows (15 Rep Min 2 x Failure
 DEADLIFT

WEEK 04

MOVEMENT SETS X REPS RIR

Pull Ups (Bodyweight) 6 x 5.00

D1 Horizontal Row (Chest Supported 3 x8 @3

One Arm Band Rows (15 Rep Min 2 x Failure

Horizontal Row (Chest Supported 6 x2 @1

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

Pull Ups (Bodyweight) 5 x6 @2

D3 Horizontal Row One Arm DB 2 x 15 @3

One Arm Band Rows (15 Rep Min 2 x Failure
 8-WEEK BACK H
WEEKS 05-08

WEEK 05

MOVEMENT SETS X REPS RIR

sq Pull Ups (Bodyweight) 6 x 5.00

sq D1 Horizontal Row (Chest Supported) 3 x8 @3

bn One Arm Band Rows (15 Rep Min) 2 x Failure

Horizontal Row (Chest Supported) 5 x3 @1

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

dl Pull Ups (Weighted) 4 x6 @2

dl D3 Horizontal Row One Arm DB 2 x 15 @3

ohp One Arm Band Rows (15 Rep Min) 2 x Failure

Leg Press
Front Squat

Safety Bar Squat

K BACK HYPERTROPHY PROGRAM

WEEK 06

MOVEMENT SETS X REPS RIR

sq Pull Ups (Bodyweight) 6 x 5.00

sq D1 Horizontal Row (Chest Supported 3 x8 @3

bn One Arm Band Rows (15 Rep Min 2 x Failure

Horizontal Row (Chest Supported 6 x2 @1

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

dl Pull Ups (Weighted) 4 x6 @2

dl D3 Horizontal Row One Arm DB 2 x 15 @3

ohp One Arm Band Rows (15 Rep Min 2 x Failure

WEEK 07

MOVEMENT SETS X REPS RIR

Pull Ups (Bodyweight) 6 x 5.00

D1 Horizontal Row (Chest Supported 3 x8 @3

One Arm Band Rows (15 Rep Min 2 x Failure

Horizontal Row (Chest Supported 6 x2 @1

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

Pull Ups (Weighted) 5 x6 @2

D3 Horizontal Row One Arm DB 2 x 15 @3

One Arm Band Rows (15 Rep Min 2 x Failure
 DEADLIFT

WEEK 08

MOVEMENT SETS X REPS RIR

Pull Ups (Bodyweight) 6 x 5.00

D1 Horizontal Row (Chest Supported 3 x8 @3

One Arm Band Rows (15 Rep Min 2 x Failure

Horizontal Row (Chest Supported 6 x2 @1

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

Pull Ups (Bodyweight) 5 x6 @2

D3 Horizontal Row One Arm DB 2 x 15 @3

One Arm Band Rows (15 Rep Min 2 x Failure
 8-WEEK BACK H
WEEK 09 DELOAD

WEEK 09

MOVEMENT SETS X REPS RIR

sq Pull Ups (Bodyweight) 5 x 5.00

sq D1 Horizontal Row (Chest Supported) 2 x8 @3

bn One Arm Band Rows (15 Rep Min) 2 x Failure

Horizontal Row (Chest Supported) 3 x3 @2

D2 Pull Ups (Bodyweight) 3 x 7.00

Face Pulls (15 Rep Min) 2 x Failure

dl Pull Ups (Weighted) 2 x6 @2

dl D3 Horizontal Row One Arm DB 2 x 12 @3

ohp One Arm Band Rows (15 Rep Min) 2 x Failure

Leg Press
Front Squat

Safety Bar Squat

K BACK HYPERTROPHY PROGRAM
9 DELOAD