Workouts & Programs
Complete back training programs, workout splits, and volume recommendations.
Back and Bicep Workout: Complete Training Guide
Back and biceps is one of the most natural muscle pairings in training. The biceps already work during every pulling movement, so dedicating direct biceps work to the same session takes advantage of the overlap rather than fighting it.
Chest and Back Workout Same Day: Programming Guide
Training chest and back in the same session is not just possible — it can be superior. Antagonist supersets between pushing and pulling movements reduce session time while maintaining or even improving performance on both.
How Many Back Sets Per Week: Optimal Volume
More back volume is not always better. The optimal number of weekly sets sits in a range that depends on your training experience, recovery capacity, and whether the back is a priority or maintenance muscle group.
Smith Machine Back Workouts: Exercise Guide
The Smith machine is not ideal for back training, but it is sometimes the only option. Here is how to get the most out of it by choosing the right exercises and adjusting your form for the fixed bar path.
Back Workouts with Plates: No-Barbell Training
A stack of weight plates and nothing else can still produce a solid back workout. The exercises are unconventional, but the loading is real and the movement patterns cover what the back needs.