Back program: build a wide, thick back
Full back workout program: pull-ups, barbell rows, lat pulldown. Build thickness and width with 8-week structured progression.
Why this program?
The back is the hardest muscle group to develop — not because the exercises are hard, but because the mind-muscle connection is less intuitive than pecs or biceps. This program teaches you to feel your back working, not just move a weight from A to B. It's built on two patterns: vertical pull (pull-ups, lat pulldown) for width, horizontal pull (barbell row, cable row) for thickness. Both are non-negotiable.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Pronated pull-ups | 4 | 6–10 |
| Barbell row (overhand) | 4 | 6–8 |
| Wide-grip lat pulldown | 3 | 10–12 |
| Seated cable row | 3 | 10–12 |
| Face pull | 3 | 15–20 |
| Deadlift (if included) | 3 | 5 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Initiate every rep from the shoulder blades, not the arms.
70–75% 1RM
Add one set on pull-ups and barbell row.
75–80% 1RM
+2.5 kg on compounds if all reps clear.
80–85% 1RM
Cut reps, push loads on both patterns.
60% 1RM
Halve the volume. Recover and prime the next block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
Pull-ups or lat pulldown for the back?
Pull-ups are superior: they involve full-body bracing, stabilization and deeper muscle recruitment. Lat pulldown is useful for beginners who can't do pull-ups yet, or as extra volume.
How many pull-ups to make progress?
Progress via added load (weight belt) once you hit the top of the range (10 clean reps). If you can't do 3 pull-ups, start with lat pulldown or band-assisted pull-ups.
How to feel my back working instead of my arms?
Two cues: 1) Think "drive elbows down toward hips" rather than "pull with hands". 2) Initiate every rep by depressing the shoulder blades before flexing the elbows.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries