8-WEEK BACK H
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proceed to the Macro Calculator
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ENTER MAX PULL UPS
LB
KG Max Pull Ups 1
EK BACK HYPERTROPHY PROGRAM
LBS
KG
8-WEEK BACK H
WEEKS 01-04
WEEK 01
MOVEMENT SETS X REPS RIR
sq Pull Ups (Bodyweight) 5 x -4.00
sq D1 Horizontal Row (Chest Supported) 3 x8 @3
bn One Arm Band Rows (15 Rep Min) 2 x Failure
Horizontal Row (Chest Supported) 5 x3 @2
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
dl Pull Ups (Weighted) 4 x6 @2
dl D3 Horizontal Row One Arm DB 2 x 15 @3
ohp One Arm Band Rows (15 Rep Min) 2 x Failure
Leg Press
Front Squat
Safety Bar Squat
K BACK HYPERTROPHY PROGRAM
01-04
WEEK 02
MOVEMENT SETS X REPS RIR
sq Pull Ups (Bodyweight) 6 x -4.00
sq D1 Horizontal Row (Chest Supporte 3 x8 @3
bn One Arm Band Rows (15 Rep Min 2 x Failure
Horizontal Row (Chest Supporte 6 x2 @2
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
dl Pull Ups (Weighted) 4 x6 @2
dl D3 Horizontal Row One Arm DB 2 x 15 @3
ohp One Arm Band Rows (15 Rep Min 2 x Failure
WEEK 03
MOVEMENT SETS X REPS RIR
Pull Ups (Bodyweight) 6 x -4.00
D1 Horizontal Row (Chest Supporte 3 x8 @3
One Arm Band Rows (15 Rep Min 2 x Failure
Horizontal Row (Chest Supporte 6 x2 @2
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
Pull Ups (Weighted) 5 x6 @2
D3 Horizontal Row One Arm DB 2 x 15 @3
One Arm Band Rows (15 Rep Min 2 x Failure
DEADLIFT
WEIGHT
WEEK 04
MOVEMENT SETS X REPS RIR
Pull Ups (Bodyweight) 6 x -4.00
D1 Horizontal Row (Chest Supporte 3 x8 @3
One Arm Band Rows (15 Rep Min 2 x Failure
Horizontal Row (Chest Supporte 6 x2 @1
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
Pull Ups (Bodyweight) 5 x6 @2
D3 Horizontal Row One Arm DB 2 x 15 @3
One Arm Band Rows (15 Rep Min 2 x Failure
8-WEEK BACK H
WEEKS 05-08
WEEK 01
MOVEMENT SETS X REPS RIR
sq Pull Ups (Bodyweight) 6 x -4.00
sq D1 Horizontal Row (Chest Supported) 3 x8 @3
bn One Arm Band Rows (15 Rep Min) 2 x Failure
Horizontal Row (Chest Supported) 5 x3 @2
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
dl Pull Ups (Weighted) 4 x6 @2
dl D3 Horizontal Row One Arm DB 2 x 15 @3
ohp One Arm Band Rows (15 Rep Min) 2 x Failure
Leg Press
Front Squat
Safety Bar Squat
K BACK HYPERTROPHY PROGRAM
05-08
WEEK 02
MOVEMENT SETS X REPS RIR
sq Pull Ups (Bodyweight) 6 x -4.00
sq D1 Horizontal Row (Chest Supporte 3 x8 @3
bn One Arm Band Rows (15 Rep Min 2 x Failure
Horizontal Row (Chest Supporte 6 x2 @2
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
dl Pull Ups (Weighted) 4 x6 @2
dl D3 Horizontal Row One Arm DB 2 x 15 @3
ohp One Arm Band Rows (15 Rep Min 2 x Failure
WEEK 03
MOVEMENT SETS X REPS RIR
Pull Ups (Bodyweight) 6 x -4.00
D1 Horizontal Row (Chest Supporte 3 x8 @3
One Arm Band Rows (15 Rep Min 2 x Failure
Horizontal Row (Chest Supporte 6 x2 @2
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
Pull Ups (Weighted) 5 x6 @2
D3 Horizontal Row One Arm DB 2 x 15 @3
One Arm Band Rows (15 Rep Min 2 x Failure
DEADLIFT
WEIGHT
WEEK 04
MOVEMENT SETS X REPS RIR
Pull Ups (Bodyweight) 6 x -4.00
D1 Horizontal Row (Chest Supporte 3 x8 @3
One Arm Band Rows (15 Rep Min 2 x Failure
Horizontal Row (Chest Supporte 6 x2 @1
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
Pull Ups (Bodyweight) 5 x6 @2
D3 Horizontal Row One Arm DB 2 x 15 @3
One Arm Band Rows (15 Rep Min 2 x Failure
8-WEEK BACK H
WEEK 09 DELOAD
WEEK 09
MOVEMENT SETS X REPS RIR
sq Pull Ups (Bodyweight) 5 x -4.00
sq D1 Horizontal Row (Chest Supported) 2 x8 @3
bn One Arm Band Rows (15 Rep Min) 2 x Failure
Horizontal Row (Chest Supported) 3 x3 @2
D2 Pull Ups (Bodyweight) 3 x -2.00
Face Pulls (15 Rep Min) 2 x Failure
dl Pull Ups (Weighted) 2 x6 @2
dl D3 Horizontal Row One Arm DB 2 x 12 @3
ohp One Arm Band Rows (15 Rep Min) 2 x Failure
Leg Press
Front Squat
Safety Bar Squat
K BACK HYPERTROPHY PROGRAM
9 DELOAD