MUSCLE GAIN · INTERMEDIATE · FULL GYM · 5 DAYS/WEEK
30-Day Back Builder workout program
30-day back-builder program. Two heavy pull days + three supporting days (push, legs, shoulders, arms) per week. Who this is for: lifters who want a wider, thicker back.
30-week block · sessions repeat each week
The workouts
Day 1 — Back Heavy
- Bent Over Row (Barbell)3 × 8
- Pull Up (Weighted)3 × 6
- T Bar Row3 × 10
- Lat Pulldown - Close Grip (Cable)3 × 12
- Face Pull3 × 15
- Shrug (Barbell)3 × 12
Day 2 — Push
- Bench Press (Barbell)3 × 8
- Overhead Press (Barbell)3 × 8
- Incline Bench Press (Dumbbell)3 × 10
- Lateral Raise (Dumbbell)3 × 15
- Triceps Dip (Weighted)3 × 10
- Triceps Pushdown3 × 12
Day 3 — Legs
- Squat (Barbell)3 × 8
- Romanian Deadlift (Barbell)3 × 10
- Leg Press (Machine)3 × 12
- Leg Extension (Machine)3 × 15
- Lying Leg Curl (Machine)3 × 15
- Calf Press (Machine)3 × 20
Day 4 — Shoulders & Arms
- Seated Overhead Press (Dumbbell)3 × 12
- Rear Delt Reverse Fly (Dumbbell)3 × 15
- Lateral Raise (Cable)3 × 15
- Bicep Curl (Dumbbell)3 × 12
- Concentration Curl3 × 12
- Overhead Triceps Extension (Cable)3 × 12
- Triceps Kickback (Dumbbell)3 × 12
Day 5 — Back Pump
- Pendlay Row (Barbell)3 × 10
- Seated Cable Row - Bar Grip3 × 12
- Single Arm Cable Row3 × 12
- Lat Pulldown (Machine)3 × 15
- Inverted Row3 × 12
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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