$ 20
Develop a stronger, wider back with this full-body workout plan that puts extra focus on pull-based movements and upper posterior chain development.
This 4-day Back Focused Workout Program is designed to help you build a stronger, more defined back while training your entire body. Through rows, pulls, and carries, you’ll work all areas of the back—lats, traps, and spinal erectors—while also maintaining full-body balance. Ideal for lifters aiming to develop pulling strength and back density.
What makes this program stand out?
Is this only pulling exercises?
No, it includes a variety of movements, but back-focused pulling gets extra attention.
Can I do this without machines?
Yes, many exercises can be performed with free weights or cables as needed.
Does this help with posture?
Stronger back muscles can support a more upright frame, especially when paired with full-body training.
Is it okay to combine this with other pull-up programs?
Only if recovery allows. This program already includes plenty of volume for back growth.
