Back Training – Key Rules & Sample Workouts

ws4sb training program

Start with Page 1 if you need Basic Anatomy, Back Exercises, Articles and Videos.

Key Rules For Back Training

  • If the goal is strength, use 4-7 reps per set
  • If the goal is mass, use 8-12 reps per set
  • If the goal is definition, use 15-25 reps per set
  • Use 3-4 exercises, excluding Rear Delt/Upper Trap work
  • Aim for 50-70 reps of back work every 5 to 7 days for an experienced lifter
  • Rhomboids like Time Under Tension
  • Traps like Heavy Weight
  • For Lat Thickness use Free-Weights
  • Upper/Outer Lats get worked with Wide Grip Pulling
  • Middle Back with One Arm DB Row and Close-Grip Seated Row
  • Lower Back with Back Extension and RDL

Sample Workouts

Workout 1:

Workout 2:

Workout 3:

Workout 4 (by Clay Hyght):

Workout 5 (High Volume):

Workout 6 (by Bill Geiger):

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About Fraser_9to5 241 Articles
Site owner. I'm a graduate in Sports Science and have an MSc in Sports Biomechanics. I set up 9to5strength in 2015 as a resource for people interested in strength training, nutrition and fitness. I consider myself a fitness blogger and enjoy creating YouTube videos and trying out workout programs.