back hypertrophy - downloadfitness.info · a: do barbell power shrugs instead for the same...

BACK HYPERTROPHYBACK HYPERTROPHY

JEFF NIJEFF NIPPPPARDARD

|| @JEFFNIPPARD@JEFFNIPPARD

JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 22

KEY KEY TERMS TERMS 44

FAQS 5FAQS 5

BACK BACK HYPERTROPHY HYPERTROPHY PROGRAM PROGRAM 77

WARM WARM UP UP 1616

PROGRAM PROGRAM VARIABLES VARIABLES 1717

EXERCISE EXERCISE SELECTION SELECTION 2121

SAMPLE SAMPLE TRAINING TRAINING SPLITS SPLITS 2626

REFERENCES 31REFERENCES 31

DISCLAIMER 33DISCLAIMER 33

TABLE OF CONTENTSTABLE OF CONTENTS


Jeff is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr.Jeff is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr.

Junior Canada for natural bodybuilding in Junior Canada for natural bodybuilding in 2012 prior 2012 prior to which Jeff was a to which Jeff was a two-time Mrtwo-time Mr. Junior Newfoundland title-. Junior Newfoundland title-

holder for 2009 and 2010.holder for 2009 and 2010.

As a powerlifter, Jeff has claimed a 502 lb As a powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press (2014 squat, 336 lb bench press (2014 Canadian national record) and a 518Canadian national record) and a 518

lb deadlift with an all time best Wilks score of 446.lb deadlift with an all time best Wilks score of 446.

With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge toWith a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to

compliment his practical experience acquired throucompliment his practical experience acquired through training and coaching and has gh training and coaching and has aspirations of completing aaspirations of completing a

PhD in exercise science or PhD in exercise science or a related field.a related field.

Jeff worked as a coach Jeff worked as a coach with esteemed online coaching group The Strength Guys through 2014 and 2015 with esteemed online coaching group The Strength Guys through 2014 and 2015 beforebefore

branching out with STRCNG. Jeff has coached women’s bikini and men’s bodybuilding national branching out with STRCNG. Jeff has coached women’s bikini and men’s bodybuilding national and provincialand provincial

champions, professional naturachampions, professional natural bodybuilders and l bodybuilders and nationally and IPF Worlds nationally and IPF Worlds qualified raw powerlifters. Hequalified raw powerlifters. He

has presented seminars on block periodization, concurrent training and nutrition for natural bodybuilding inhas presented seminars on block periodization, concurrent training and nutrition for natural bodybuilding in

academic settings including the 2014 Online Fitness Summit and academic settings including the 2014 Online Fitness Summit and at the University of Iowa. Jeff has at the University of Iowa. Jeff has recordedrecorded

interviews with some of the best interviews with some of the best in the business on in the business on his science-based fitness podcast IceCreamhis science-based fitness podcast IceCream4PRs.4PRs.

Through his informative and Through his informative and personable Ypersonable Youtube channel and outube channel and InstagraInstagram Jeff m Jeff aims to share the aims to share the knowledgeknowledge

he has gathered through university education and field experience with others who are passionate abouthe has gathered through university education and field experience with others who are passionate about

bodybuilding, powerlifting and the bodybuilding, powerlifting and the science behind building science behind building muscle, losing fat and muscle, losing fat and getting healthiergetting healthier..

Jeff currently lives in Kelowna, Canada where he is coaching athletes around the world Jeff currently lives in Kelowna, Canada where he is coaching athletes around the world full-time while preparingfull-time while preparing

for his next for his next competition season in natural bodybuilding in 2018.competition season in natural bodybuilding in 2018.

ABOUT MEABOUT ME


DB:DB: DUMBBELLDUMBBELL

EMG:EMG: ELECTROMYOGRAPHY ELECTROMYOGRAPHY

MVC:MVC: MAXIMUM VOLUNTARY CONTRACTION MAXIMUM VOLUNTARY CONTRACTION

PROGRESSIVE OVERLOAD:PROGRESSIVE OVERLOAD: THE GRADUAL INCREASE OF STRESS PLACED UPON THE THE GRADUAL INCREASE OF STRESS PLACED UPON THE BODYBODYDURING EXERCISE TRAININGDURING EXERCISE TRAINING

ROM:ROM: RANGE OF MOTION RANGE OF MOTION

CONCENTRIC:CONCENTRIC: THE “POSITIVE” THE “POSITIVE” PPART OF A ART OF A MOVEMENTMOVEMENT. THE MUSCLE . THE MUSCLE IS CONTRACTING/IS CONTRACTING/SHORTENING.SHORTENING.

ECCENTRIC:ECCENTRIC: THE “NEGATIVE” PART OF A MOVEMENT. THE MUSCLE IS STRETCHING/THE “NEGATIVE” PART OF A MOVEMENT. THE MUSCLE IS STRETCHING/LENGTHENING.LENGTHENING.

RPE:RPE: RA RATE OF PERCEIVED TE OF PERCEIVED EXERTIONEXERTION

TEMPO:TEMPO: THE SPEED AT WHICH THE LIFT OCCURS. TEMPO NOTATION IS GIVEN AS FOLLOWS: THE SPEED AT WHICH THE LIFT OCCURS. TEMPO NOTATION IS GIVEN AS FOLLOWS:4:3:2:1 WOULD MEAN A 4:3:2:1 WOULD MEAN A 4 SECOND ECC4 SECOND ECCENTRIC, 3 SECOND ENTRIC, 3 SECOND PPAUSE AAUSE AT THE BOTTOM, 2 SECONDT THE BOTTOM, 2 SECONDCONCENTRIC AND 1 SECOND PAUSE AT THE TOP. THE MOST COMMON TEMPO IN THIS PROGRAMCONCENTRIC AND 1 SECOND PAUSE AT THE TOP. THE MOST COMMON TEMPO IN THIS PROGRAMIS 2:0:1:0.IS 2:0:1:0.

KEY TERMSKEY TERMS


1. Can I combine this 1. Can I combine this program with other programs of yours?program with other programs of yours?

A: Yes. This program can be run concurrently with any of my programs. I would recommend being very cautiousA: Yes. This program can be run concurrently with any of my programs. I would recommend being very cautious

when combing the Back and Arm Hypertrophy Programs however as the biceps may become overtaxed. Ifwhen combing the Back and Arm Hypertrophy Programs however as the biceps may become overtaxed. If

combining these programs, be sure to reduce the bicep work in the Arm Hypertrophy Program by 50% initiallycombining these programs, be sure to reduce the bicep work in the Arm Hypertrophy Program by 50% initially

and carefully assess your own recovery moving forward.and carefully assess your own recovery moving forward.

2. What does LSTF mean in the program?2. What does LSTF mean in the program?

A: This is a programming tool used to indicate whether or not the last set of a given exercise should be takenA: This is a programming tool used to indicate whether or not the last set of a given exercise should be taken

to failure. In the program, this will be annotated as either a Y (meaning yes, take the last set to failure) or an Nto failure. In the program, this will be annotated as either a Y (meaning yes, take the last set to failure) or an N

(meaning no, do not take the last (meaning no, do not take the last set to failure). Faset to failure). Failure in this case means you couldn’t ilure in this case means you couldn’t get another rep through aget another rep through a

full ROM.full ROM.

3. What about my neck 3. What about my neck and traps?and traps?

A: This program can be easily combined with my Neck and Trap Training Guide. There are crossover exercisesA: This program can be easily combined with my Neck and Trap Training Guide. There are crossover exercises

on Day 1 (Rack Pulls) and Day 2 (Upright Rows) which makes integrating the two programs together very simple.on Day 1 (Rack Pulls) and Day 2 (Upright Rows) which makes integrating the two programs together very simple.

Granted, if you don’t have theGranted, if you don’t have the Neck and Trap GuideNeck and Trap Guide, you can optionally add in the high volume Power Shrugs on, you can optionally add in the high volume Power Shrugs on

Day 2. This will provide a very sizable stimulus for upper trap growDay 2. This will provide a very sizable stimulus for upper trap growth in addition to the Rack Pulls on th in addition to the Rack Pulls on Day 1 andDay 1 and

all the other rowing in the program. If you want additional strategies for training the neck, you can watch myall the other rowing in the program. If you want additional strategies for training the neck, you can watch my

Neck and Trap Science Explained videoNeck and Trap Science Explained video..

4. What if I can’t do rack pulls?4. What if I can’t do rack pulls?

A: Do A: Do barbell power shrugs instead for barbell power shrugs instead for the same sets/reps, but rack pulls are preferrethe same sets/reps, but rack pulls are preferred as they will d as they will target thetarget the

spinal erectors and stabilizers to a greater degree.spinal erectors and stabilizers to a greater degree.

5. Can Back Day 1 and 2 be 5. Can Back Day 1 and 2 be combined with extra biccombined with extra bicep isolation work to make a complete “Pull Day”?ep isolation work to make a complete “Pull Day”?

A: YesA: Yes. If you’re running a push pull legs split, you can add bicep isolation work at the end of . If you’re running a push pull legs split, you can add bicep isolation work at the end of Day 1 and 2,Day 1 and 2,

however keep in mind that all of the pulling in this program does target the biceps to an appreciable degree. Youhowever keep in mind that all of the pulling in this program does target the biceps to an appreciable degree. You

may want to adjust your usual bicep volume down initially by 25-50% if you are not accustomed to this volume ofmay want to adjust your usual bicep volume down initially by 25-50% if you are not accustomed to this volume of

pulling in pulling in your training.your training.

FAQSFAQS


FAQSFAQS6. What if I am still sore? Should I train or take another rest day?6. What if I am still sore? Should I train or take another rest day?

A: Training sore is fine unA: Training sore is fine unless it puts yoless it puts you at an increased u at an increased risk of irisk of injury. If you’re having a diffi njury. If you’re having a diffi cult time gettcult time getting intoing into

position or completing a position or completing a full ROM due full ROM due to pain, do not to pain, do not train. Otherwtrain. Otherwise, still train but be sure to ise, still train but be sure to perform a slightlyperform a slightly

longer warm up for longer warm up for each exercise. Use your own discretion to avoid injury but training sore will not each exercise. Use your own discretion to avoid injury but training sore will not impair gainsimpair gains

in and of itself.in and of itself.

7. I can’t do bodyweight pullups. What should I do?7. I can’t do bodyweight pullups. What should I do?

A: Use an A: Use an assisted dip/pullup machine and progressively lower the assistance, in the same way you wouldassisted dip/pullup machine and progressively lower the assistance, in the same way you would

progressively increase the resistance on other exercises. Keep track of your assistance weights and aim towardprogressively increase the resistance on other exercises. Keep track of your assistance weights and aim toward

reaching 0 lb assistance pullups for reaching 0 lb assistance pullups for the target sets/reps. If your bodyweight is also changing, you may want tothe target sets/reps. If your bodyweight is also changing, you may want to

make a note of make a note of this week to week to this week to week to make sure that isn’t an interfering variable.make sure that isn’t an interfering variable.

8. Pullups for 6-8 reps are too easy for me. I’m not hitting the 8. Pullups for 6-8 reps are too easy for me. I’m not hitting the target RPE. What do I do?target RPE. What do I do?

A: Make sure your form is A: Make sure your form is clean first. Then if it’s still clean first. Then if it’s still too easy, add resistoo easy, add resistance using a weight belt with tance using a weight belt with a chain in a chain in aa

progressivprogressive manner to hit e manner to hit the RPE. This is an example of the RPE. This is an example of one if your gym one if your gym doesn’t have one:doesn’t have one: https://www.amazon.https://www.amazon.

com/Harbinger-Pcom/Harbinger-Polypropylene-30-Inch-olypropylene-30-Inch-Steel-Chain/dp/BSteel-Chain/dp/B001P0S3XU001P0S3XU

9. 9. If the RPE increases acrIf the RPE increases across sets, should I drop the weight back?oss sets, should I drop the weight back?

A: If you hit failure prematurely, drop the weight back. Otherwise, select the weight as appropriate to hit the RPEA: If you hit failure prematurely, drop the weight back. Otherwise, select the weight as appropriate to hit the RPE

for each set.for each set.

10. 10. Why such little exerWhy such little exercise variation from weecise variation from week to week?k to week?

A: Changing exercises from week to week is more likely to flatten out the progression curve. They do changeA: Changing exercises from week to week is more likely to flatten out the progression curve. They do change

slightly week to week and from Block slightly week to week and from Block 1 to Block 1 to Block 2, but the bulk of 2, but the bulk of the program maintains the same exercisethe program maintains the same exercise

selection. This is to selection. This is to ensure progressensure progression by ion by adding volume incrementally to these specific adding volume incrementally to these specific movements.movements.

11. Where do I send any 11. Where do I send any questions not answered here?questions not answered here?

A: Please direct all A: Please direct all questions not included in the questions not included in the program toprogram to [email protected]@strcng.com for customer support. Please allow for customer support. Please allow

up to 4 up to 4 business days for a reply as business days for a reply as this program does not include a this program does not include a personalized coaching packagepersonalized coaching package. Please be. Please be

as succinct as possible with as succinct as possible with your questions. While I love connecting with you all as your questions. While I love connecting with you all as much as I can, social media ismuch as I can, social media is

not a reliable way for you to reach me.not a reliable way for you to reach me.


TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5511

AACCTTUUAALLIIZZEED WD WEEEEKKLLY BY BAACCK K VVOOLLUUMMEE 2233

STRENGTH FOCUSSTRENGTH FOCUS

HYPERTROPHY FOCUSHYPERTROPHY FOCUS

SUPPLEMENTALSUPPLEMENTAL

BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF

RRAACCK K PPUULLL L ((BBEELLOOW W KKNNEEEE)) 33 66--88 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T BBEELLOOW W TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN

11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH

LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN

NN

WWIIDDE E GGRRIIP P PPUULLL L UUPP 44 66--88 22::00::11::00 88 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDDD

OR REMOVE RESISTANCE AS NEEDEDOR REMOVE RESISTANCE AS NEEDED

NN

CCHHEESST T SSUUPPPPOORRTTEED D TT--BBAAR R RROOWW 33 66--88 22::00::11::00 88 22..00 KKEEEEP P CCHHEESST T PPIINNNNEED D TTO O SSUUPPPPOORRT T PPAADD, , FFUULLL L SSTTRREETTCCH H AAT T BBOOTTTTOOMM, , SSQQUUEEEEZZEE

SHOULDER BLADES AT TOPSHOULDER BLADES AT TOP

NN

BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 22 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE

ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"

NN

BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 22 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""

TOWARD SIDESTOWARD SIDES

YY

ROPE FACEPULLROPE FACEPULL

(SCAPULAR RETRACTION)(SCAPULAR RETRACTION)

33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT

SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"

NN


RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 77 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,

SMOOTH TEMPOSMOOTH TEMPO

NN

BBEENNT T OOVVEER R BBAARRBBEELLL L RROOW W ((77''SS)) 33 77++77 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 7 7 RREEPPSS

FULL ROM, 7 REPS BOTTOM 1/2 ROMFULL ROM, 7 REPS BOTTOM 1/2 ROM

NN

CCLLOOSSE E GGRRIIP P SSEEAATTEED D CCAABBLLE E RROOWW 33 1122--1155 22::00::11::00 88 11..55 RREETTRRAACCT T SSCCAAPPUULLAAE E OON N EEAACCH H RREEPP, , FFUULLL L SSTTRREETTCCH H OON N LLAATTS S AAT T TTHHE E BBOOTTTTOOMM,,

KEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHTKEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHT

NN

OOMMNNII--GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 88 11..55 3 3 DDIIFFFF. . WWIIDDTTHHS S FFOOR R 3 3 SSEETTSS: : 22X X SSHHOOUULLDDEER R WWIIDDTTHH, , TTHHEEN 1N 1..55X X SSHHOOUULLDDEER R WWIIDDTTHH,,

THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRWIDTH (ALL OVERHAND TO THE FRONT)ONT)

NN

CC11. . CCAABBLLE E RROOPPE E UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 88 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD

ENGAGE UPPER TRAPSENGAGE UPPER TRAPS

NN

C2. ROPE FACEPULLC2. ROPE FACEPULL

(EXTERNAL ROTATION) (EXTERNAL ROTATION)

33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP YY

LOWER BACK EXTENSIONLOWER BACK EXTENSION

(REVERSE PYRAMID)(REVERSE PYRAMID)

33 10,15,2010,15,20 22::00::11::00 99..55 11..55 HHEAEAVVY WY WEIE IGGHHT FT FOOR 1R 10 R0 REEPPSS, T, THHEEN DN DRROOP WP WEEIGIGHHT BT BAACCK AK ANND ID INNCCRREEAASSE RE REEPPSS

FOR NEXT 2 SETS USING RPE TO GUAGE WEIGHTFOR NEXT 2 SETS USING RPE TO GUAGE WEIGHT

NN

PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1155--2200 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG

DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMAT THE BOTTOM

BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF

WIDE GRIP PULL UPWIDE GRIP PULL UP

(CLUSTER SETS)(CLUSTER SETS)

44 33 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,

AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG

AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP

NN

WIDE GRIP SEATED CABLE ROWWIDE GRIP SEATED CABLE ROW

(CLUSTER SETS) (CLUSTER SETS)

88 33 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH

GOOD CONTROLGOOD CONTROL

NN

TOTAL TRAINING TIME:TOTAL TRAINING TIME:

TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.


*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.


PROGRAM: WEEK 1PROGRAM: WEEK 111

BLOCKBLOCK




BLOCKBLOCK


AACCTTUUAALLIIZZEED D WWEEEEKKLLY Y BBAACCK K VVOOLLUUMMEE 2233

STRENGTH FOCUS STRENGTH FOCUS







NN

WWIIDDE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 44 66--88 22::00::11::00 88 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDD D OORR

REMOVE RESISTANCE AS NEEDEDREMOVE RESISTANCE AS NEEDED

NN

SSMMIITTH H MMAACCHHIINNE E RROOWW 33 88--1100 22::00::11::00 88 22..00 SSEET T UUP P SSMMIITTH H MMAACCHHIINNE E OON N LLOOWWEESST T SSEETTTTIINNG G AANND D PPEERRFFOORRM M CCOONNTTRROOLLLLEEDD

ROWS, BACK ANGLE SHOULD BE ROWS, BACK ANGLE SHOULD BE CLOSER TO 90 (PENDLAY POSITION)CLOSER TO 90 (PENDLAY POSITION)

NN



NN



YY

ROPE FACEPULL (SCAPULARROPE FACEPULL (SCAPULAR

RETRACTION)RETRACTION)



NN




NN

BBEENNT T OOVVEER R BBAARRBBEELLL L RROOW W ((77''SS)) 33 77++77 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 7 7 RREEPPSS

FULL ROM, 7 REPS BOTTOM 1/2 ROMFULL ROM, 7 REPS BOTTOM 1/2 ROM

NN

MMEEAADDOOWWS S RROOWW 33 1122--1155 22::00::11::00 88 11..55 1122--115 5 RREEPPS S EEAACCH H SSIIDDEE, , UUSSE E SSTTRRAAPPS S AAS S NNEEEEDDEEDD, , UUSSE E OOPPPPOOSSIITTE E HHAANND D FFOORR

SUPPORT ON KNEESUPPORT ON KNEE

YY

OOMMNNII--GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 88 11..55 3 3 DDIIFFFF. . WWIIDDTTHHS S FFOOR R 3 3 SSEETTSS: : 22X X SSHHOOUULLDDEER R WWIIDDTTHH, , TTHHEEN N 11..55X X SSHHOOUULLDDEER R WWIIDDTTHH,,

THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRWIDTH (ALL OVERHAND TO THE FRONT)ONT)

YY



NN

C2. ROPE FACEPULL (EXTERNALC2. ROPE FACEPULL (EXTERNAL

ROTATION)ROTATION)

33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP NN

LOWER BACK EXTENSION (REVERSELOWER BACK EXTENSION (REVERSE

PYRAMID)PYRAMID)

33 10,15,2010,15,20 22::00::11::00 99..55 11..55 HHEEAAVVY Y WWEEIIGGHHT FT FOOR 1R 10 R0 REEPPSS, T, THHEEN DN DRROOP WP WEIE IGGHHT BT BAACCK AK ANND ID INNCCRREEAASSE RE REEPPSS


NN


DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMUP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOM


WWIIDDE E GGRRIIP P PPUULLL L UUP P ((CCLLUUSSTTEER R SSEETTSS)) 44 33 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,



NN

WIDE GRIP SEATED CABLE ROW (CLUSTERWIDE GRIP SEATED CABLE ROW (CLUSTER

SETS)SETS)



NN








BLOCKBLOCK


AACCTTUUAALLIIZZEED WD WEEEEKKLLY BY BAACCK K VVOOLLUUMMEE 2233..55








NN



NN



NN



NN



YY





NN




NN

BBEENNT T OOVVEER R BBAARRBBEELLL L RROOW W ((77''SS)) 33 77++77 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 7 7 RREEPPS S FFUULLLL

ROM, 7 REPS BOTTOM 1/2 ROMROM, 7 REPS BOTTOM 1/2 ROM

NN



YY

OOMMNNII--GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 99 11..55 3 D3 DIIFFFF. . WWIIDDTTHHS S FFOOR R 3 S3 SEETTSS: : 22X SX SHHOOUULLDDEER R WWIIDDTTHH, , TTHHEEN N 11..55X X SSHHOOUULLDDEER R WWIIDDTTHH,,

THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRONWIDTH (ALL OVERHAND TO THE FRONT)T)

YY



NN


ROTATION)ROTATION)



PYRAMID)PYRAMID)

33 10,15,2010,15,20 22::00::11::00 99..55 11..55 HHEEAAVVY Y WWEEIIGGHHT T FFOOR 1R 10 R0 REEPPSS, , TTHHEEN DN DRROOP P WWEEIIGGHHT T BBAACK CK AANND ID INNCCRREEASASE RE REEPPSS


NN


DRIVE AND DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS SHRUG UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMAT THE BOTTOM





NN


SETS)SETS)



NN








BLOCKBLOCK


AACCTTUUAALLIIZZEED WD WEEEEKKLLY BY BAACCK K VVOOLLUUMMEE 2233..55








NN

WWIIDDE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 44 66--88 22::00::11::00 99 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDD D OORR

REMOVE RESISTANCE AS NEEDEDREMOVE RESISTANCE AS NEEDED

NN

SSMMIITTH H MMAACCHHIINNE E RROOWW 33 88--1100 22::00::11::00 99 22..00 SSEET T UUP P SSMMIITTH H MMAACCHHIINNE E OON N LLOOWWEESST T SSEETTTTIINNG G AANND D PPEERRFFOORRM M CCOONNTTRROOLLLLEEDD

ROWS, BACK ANGLE SHOULD BE ROWS, BACK ANGLE SHOULD BE CLOSER TO 90 (PENDLAY POSITION)CLOSER TO 90 (PENDLAY POSITION)

NN



NN



YY





NN




NN

BBEENNT T OOVVEER R BBAARRBBEELLL L RROOW W ((77''SS)) 33 77++77 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 7 7 RREEPPS S FFUULLLL

ROM, 7 REPS BOTTOM 1/2 ROMROM, 7 REPS BOTTOM 1/2 ROM

NN

MMEEAADDOOWWS S RROOWW 44 1122--1155 22::00::11::00 88 11..55 1122--115 5 RREEPPS S EEAACCH H SSIIDDEE, , UUSSE E SSTTRRAAPPS S AAS S NNEEEEDDEEDD, , UUSSE E OOPPPPOOSSIITTE E HHAANND D FFOORR

SUPPORT ON KNEESUPPORT ON KNEE

YY


THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRONTWIDTH (ALL OVERHAND TO THE FRONT))

YY



NN


ROTATION)ROTATION)



PYRAMID)PYRAMID)

33 10,15,2010,15,20 22::00::11::00 99..55 11..55 HHEEAAVVY Y WWEEIGIGHHT FT FOOR 1R 10 R0 REEPPSS, , TTHHEEN DN DRROOP P WWEEIIGGHHT BT BAACCK AK ANND ID INNCCRREEAASSE RE REEPPSS


NN


DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMAT THE BOTTOM





NN


SETS)SETS)



NN








BLOCKBLOCK







RRAACCK K PPUULLL L ((AABBOOVVE E KKNNEEEE)) 33 55 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T AABBOOVVE E TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN



NN



NN



YY



NN



YY





YY




NN

BBEENNT T OOVVEER R BBAARRBBEELLL L RROOWW 33 88++22 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 8 8 RREEPPS S FFUULLLL

CONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUMCONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUM

NN



YY

CCLLOOSSE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 99 11..55 CCLLOOSSE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D MMIINNIIMMIIZZE E BBIICCEEPP

INVOLVEMENTINVOLVEMENT

YY

CC11. . 1 1 AARRM M DDB B UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 99 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD


NN

CC22. . RREEVVEERRSSE E CCAABBLLE E CCRROOSSSSOOVVEERR 33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP YY

LLOOWWEER R BBAACCK K EEXXTTEENNSSIIOON N ((MMYYOO--RREEPP)) 22 2200++55XX 22::00::11::00 1100 11..00 DDO O 220 0 RREEPPSS, , RREESST T FFOOR R 22--3 3 BBRREEAATTHHSS, , DDO O 5 5 MMOORRE E RREEPPSS, , RREEPPEEAAT T UUNNTTIIL L YYOOU U CCAANN' T' T

DO 5 REPSDO 5 REPS

YY







NN


SETS)SETS)



NN








BLOCKBLOCK







RRAACCK K PPUULLL L ((AABBOOVVE E KKNNEEEE)) 33 44 22::11::11::11 88 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T AABBOOVVE E TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN



NN



NN



YY



NN



YY





YY




NN

TT--BBAAR R RROOW W ((IIN N CCOORRNNEERR)) 33 88++22 22::00::11::00 99 22..00 UUSSE E VV--BBAAR R AATTTTAACCHHMMEENNTT, , NNEEUUTTRRAAL L GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 8 8 RREEPPS S FFUULLLL


NN



YY



YY



NN


ROTATION)ROTATION)



DO 5 REPSDO 5 REPS

YY







NN


SETS)SETS)



NN








BLOCKBLOCK







RRAACCK K PPUULLL L ((AABBOOVVE E KKNNEEEE)) 33 33 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T AABBOOVVE E TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN



NN



NN



YY



NN



YY





YY




NN

BBEENNT T OOVVEER R BBAARRBBEELLL L RROOWW 33 88++22 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 8 8 RREEPPS S FFUULLLL


NN



YY



YY

CC11. . 1 1 AARRM M DDB B UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 99 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD


NN

CC22. . RREEVVEERRSSE E CCAABBLLE E CCRROOSSSSOOVVEERR 33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP YY


DO 5 REPSDO 5 REPS

YY







NN


SETS)SETS)



NN








BLOCKBLOCK







RRAACCK K PPUULLL L ((AABBOOVVE E KKNNEEEE)) 22 22 22::11::11::11 99..55 22..55 2 2 NNEEAARR--MMAAX X EEFFFFOORRT T SSEETTSS! ! PPUUSSH H YYOOUURRSSEELLF F HHEERREE, , MMAAIINNTTAAIIN N PPRROOPPEER R FFOORRMM, , GGOO

HEAVIER ON SET 2 IF SET 1 IS HEAVIER ON SET 2 IF SET 1 IS RPE 9 OR LOWERRPE 9 OR LOWER

NN



NN



NN



YY



NN



YY





YY




NN

TT--BBAAR R RROOW W ((IIN N CCOORRNNEERR)) 33 88++22 22::00::11::00 99 22..00 UUSSE E VV--BBAAR R AATTTTAACCHHMMEENNTT, , NNEEUUTTRRAAL L GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 8 8 RREEPPS S FFUULLLL


NN



YY



YY



NN


ROTATION)ROTATION)



DO 5 REPSDO 5 REPS

YY



SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF




NN


SETS)SETS)



NN







PROGRAM: WEEK 9PROGRAM: WEEK 9DELOAD WEEKDELOAD WEEK







RRAACCK K PPUULLLL 22 66--88 22::11::11::11 55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T BBEELLOOW W TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN



NN



NN

BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 33 1100--1122 22::00::11::00 88 00..00 BBRRAACCE NE NOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE


NN

BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 33 1100--1122 22::00::11::00 88 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""


NN




NN

BBEENNT T OOVVEER R BBAARRBBEELLL L RROOWW 22 88 22::00::11::00 66 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS NN



NN


THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRONWIDTH (ALL OVERHAND TO THE FRONT)T)

NN


NO SUPPLEMENTAL WORK THIS WEEKNO SUPPLEMENTAL WORK THIS WEEK






WARM UPWARM UPBefore every training session perform:Before every training session perform:

•• 5-10 minutes of mo5-10 minutes of moderate intensity derate intensity cardiocardio•• Dynamic stretches such as arm swings and cirDynamic stretches such as arm swings and circles for 15-20 repscles for 15-20 reps

Before the first “heavy” exercise for each bodypart:Before the first “heavy” exercise for each bodypart:

•• Pyramid up in weight with 1-2 light sets, Pyramid up in weight with 1-2 light sets, getting progrgetting progressively heavieressively heavier•• Such a warm up is only required fSuch a warm up is only required for the first “heavy” exercise foor the first “heavy” exercise for each bodypartr each bodypart•• Movements that requirMovements that require heavier working sets will re heavier working sets will require a more extensequire a more extensive warm upive warm up

•• Example 1Example 1: For Rack Pulls in Week 8 for 2 sets of 2 with 500 : For Rack Pulls in Week 8 for 2 sets of 2 with 500 lbs, you could warm up aslbs, you could warm up as

follows:follows:-- 135 lbs x 10 135 lbs x 10 repsreps--225 lbs x 6 reps225 lbs x 6 reps--315 lbs x 4 reps315 lbs x 4 reps-- 405 lbs x 3 405 lbs x 3 repsreps-- 455 lbs x 1 455 lbs x 1 reprep-- 500 lbs x 2 500 lbs x 2 reps (first working set)reps (first working set)

•• Example 2:Example 2: For Rack Pulls on Week 1 Day 1 For Rack Pulls on Week 1 Day 1 for 3 sets of 6-8 reps with 405 lbs, you could for 3 sets of 6-8 reps with 405 lbs, you could warmwarm

up as follows:up as follows:-- 135 lbs x 10 135 lbs x 10 repsreps-- 225 lbs x 6 225 lbs x 6 repsreps-- 315 lbs x 4 315 lbs x 4 repsreps-- 405 lbs x 6-8 reps (first working set) 405 lbs x 6-8 reps (first working set)

•• Example 3:Example 3: For Barbell Rows on Week 1 Day 2 for 3 sets of 7+7 reps with 185 lbs, you could For Barbell Rows on Week 1 Day 2 for 3 sets of 7+7 reps with 185 lbs, you could

warm up as follows:warm up as follows:-- 45 lbs x 10 reps 45 lbs x 10 reps-- 135 lbs x 6 135 lbs x 6 repsreps--185 lbs x 7+7 reps (first working set)185 lbs x 7+7 reps (first working set)


INTENSITYINTENSITY

HOW HARD SHOULD YOU TRAIN? HOW HARD SHOULD YOU TRAIN? HOW HEAHOW HEAVY SHOULD YOU GO?VY SHOULD YOU GO?The answers to these questions are determined by the RPE The answers to these questions are determined by the RPE given for each exercise. Keep in mind that given for each exercise. Keep in mind that RPE’s areRPE’s are

meant to be for working sets only. meant to be for working sets only. An RPE of 10 indicates the set should be taken to failure. An RPE of 9 meansAn RPE of 10 indicates the set should be taken to failure. An RPE of 9 means

you should stop one rep shy of failure. An RPE of 8 means you should stop two reps shy of you should stop one rep shy of failure. An RPE of 8 means you should stop two reps shy of failure and so on.failure and so on.

RPE’s provided are intended to be applied RPE’s provided are intended to be applied to all working sets except for to all working sets except for when the training day is annotated withwhen the training day is annotated with

a note indicating that the final a note indicating that the final set of each exercise is set of each exercise is to be taken to to be taken to failure (see FSTF column), in which case thefailure (see FSTF column), in which case the

final set will always be to an RPE of 10.final set will always be to an RPE of 10.

VOLUMEVOLUME

How much volume you need to How much volume you need to progress will depend on your level of progress will depend on your level of advancemenadvancement and how t and how “stubborn” your back“stubborn” your back

muscles are. The more advanced you are and the more stubborn your back is, the more volume you will need tomuscles are. The more advanced you are and the more stubborn your back is, the more volume you will need to

progressprogress. Experts suggest that 14-25 working sets for . Experts suggest that 14-25 working sets for back is typically enough to maximize developmentback is typically enough to maximize development11. This. This

routine flirts with the upper end of that range because, as I see it, even if less would get you results, I want youroutine flirts with the upper end of that range because, as I see it, even if less would get you results, I want you

to get theto get the bestbest results you can get from this routine. With that said, if you’re a relatively new lifter, you may want results you can get from this routine. With that said, if you’re a relatively new lifter, you may want

to start with 1-2 less sets per movement for the first week or two. From there, you can assess your tolerance toto start with 1-2 less sets per movement for the first week or two. From there, you can assess your tolerance to

that weekly volume and then begin adding sets once you’re confident you’re recovering adequately.that weekly volume and then begin adding sets once you’re confident you’re recovering adequately.

In this program (and all of myIn this program (and all of my specialization specialization programprogramss) I use) I use total working setstotal working sets as the main metric for as the main metric for

tracking weekly volume. This is because there is a tracking weekly volume. This is because there is a dose-response relationship between set volume and muscledose-response relationship between set volume and muscle

hypertrophyhypertrophy22 and in and in my coaching experience, total working sets is the most useful, simple and my coaching experience, total working sets is the most useful, simple and practical metricpractical metric

for tracking volume.for tracking volume.

It’s also important to note the distinction in this program between “Total Weekly Volume” and “Actualized WeeklyIt’s also important to note the distinction in this program between “Total Weekly Volume” and “Actualized Weekly

Back Volume”. The total volume counts all sets from all exercises, while the actualized volume refers to theBack Volume”. The total volume counts all sets from all exercises, while the actualized volume refers to the

volume from horizontal and volume from horizontal and vertical pulling movements only and vertical pulling movements only and excludes exercises like rack pulls, pullovers,excludes exercises like rack pulls, pullovers,

lower back extenlower back extensions, and uprisions, and upright rows. This is because I believe these exercight rows. This is because I believe these exercises involve suffi ses involve suffi ciently diciently differentfferent

movement patterns from exercises like pulldowns and horizontal rows that we can account for them separately.movement patterns from exercises like pulldowns and horizontal rows that we can account for them separately.

Another important note is that Another important note is that when calculating actualized volume I only included ¼ of when calculating actualized volume I only included ¼ of the total set volume forthe total set volume for

the cluster sets on the the cluster sets on the Supplemental DaySupplemental Day. This is because with only 3-4 . This is because with only 3-4 reps per set, the total rep volume isreps per set, the total rep volume is

PROPROGRAGRAM VM VARIARIABLABLESES


much lower than it much lower than it is for the is for the other exercises included in the program. Of course, since we are only tracking setother exercises included in the program. Of course, since we are only tracking set

volume with this volume with this routine, this is a routine, this is a way of creating a way of creating a best approximation for practical programming purposes.best approximation for practical programming purposes.

But all of the above is accounting work that I have done ahead of time and But all of the above is accounting work that I have done ahead of time and all that you really need to worry aboutall that you really need to worry about

is tracking your weights used for each set is tracking your weights used for each set and ensuring some sort of and ensuring some sort of strength progrstrength progression from week to week.ession from week to week.

FREQUENCYFREQUENCY

A 2016 A 2016 meta analysis on training frequency concluded that 2x/week is better than 1x/week for meta analysis on training frequency concluded that 2x/week is better than 1x/week for maximizingmaximizing

growth, while frequengrowth, while frequencies of 3 cies of 3 or more may or or more may or may not be bettermay not be better33. However, because the back involves such a. However, because the back involves such a

large muscle mass and is such a complex muscle group, a 3 day per week frequency may be more optimal thanlarge muscle mass and is such a complex muscle group, a 3 day per week frequency may be more optimal than

a lower frequa lower frequency which woency which would make squeeziuld make squeezing in suffi ng in suffi cient weekly vocient weekly volume diffi lume diffi cult. This frequencult. This frequency should bcy should bee

easy to adapt to easy to adapt to either an upper/lower or push/pull/legs split, examples of either an upper/lower or push/pull/legs split, examples of which are provided in the “Samplewhich are provided in the “Sample

Training Splits” section.Training Splits” section.

PERIODIZATIONPERIODIZATION

A 2016 A 2016 meta analysis on training frequency concluded that 2x/week is better than 1x/week for meta analysis on training frequency concluded that 2x/week is better than 1x/week for maximizingmaximizing

growth, while frequencies of 3 or more may or may not be better3. However, because the back involves such agrowth, while frequencies of 3 or more may or may not be better3. However, because the back involves such a

large muscle mass and is such a complex muscle group, a 3 day per week frequency may be more optimal thanlarge muscle mass and is such a complex muscle group, a 3 day per week frequency may be more optimal than

a lower freqa lower frequency which wouency which would make squeeziuld make squeezing in suffi ng in suffi cient weekly vocient weekly volume diffi lume diffi cult. This frequencult. This frequency should bcy should bee

easy to adapt to easy to adapt to either an upper/lower or push/pull/legs split, examples of either an upper/lower or push/pull/legs split, examples of which are provided in the “Samplewhich are provided in the “Sample

Training Splits” section.Training Splits” section.

WEEKLY PROGRESSIONWEEKLY PROGRESSION

A linear progression scheme is used for A linear progression scheme is used for all exercises since progressive overload is arguably the most importantall exercises since progressive overload is arguably the most important

factor for muscle growth. The goal is to factor for muscle growth. The goal is to add reps while keeping the weight the same until add reps while keeping the weight the same until the top end of the top end of the repthe rep

range is reached for all sets. From there, you will add weight and go back to the low end of the rep range. In therange is reached for all sets. From there, you will add weight and go back to the low end of the rep range. In the

real world, it might not work out that neatly. As long as you’re adding some weight or some reps over time onreal world, it might not work out that neatly. As long as you’re adding some weight or some reps over time on

average (meaning it doesn’t have to increase EVERY week) you’re doing it right.average (meaning it doesn’t have to increase EVERY week) you’re doing it right.



BLOCK PERIODIZATIONBLOCK PERIODIZATION

The program is split into 2 blocks: Weeks 1-4 and Weeks 5-8.The program is split into 2 blocks: Weeks 1-4 and Weeks 5-8.

Block 1Block 1 is focused is focused on getting adapted to the on getting adapted to the relatively high volume and frequency of the program. In order torelatively high volume and frequency of the program. In order to

ensure this happens safely and ensure this happens safely and without undesired overreaching, RPE’s are kept generally between 7-9 for without undesired overreaching, RPE’s are kept generally between 7-9 for thisthis

block, with a few RPE 10 sets included sparingly.block, with a few RPE 10 sets included sparingly.

Block 2Block 2 is quite is quite similar in exercise selection to ensure progressive overload and has more focus on similar in exercise selection to ensure progressive overload and has more focus on reachingreaching

momentary muscular failure (MMF). Bemomentary muscular failure (MMF). Because the previous block allowed for adaptation to cause the previous block allowed for adaptation to the volume andthe volume and

frequency of the program, intensity is increased in Block 2 as frequency of the program, intensity is increased in Block 2 as the final set of the final set of more exercises are takmore exercises are taken to failure.en to failure.

This block also introduces several new movements, loading patterns and intensity techniques for the sake ofThis block also introduces several new movements, loading patterns and intensity techniques for the sake of

noveltynovelty, something that has , something that has been emphasized in been emphasized in the scientific literature as a central tenant the scientific literature as a central tenant of periodizationof periodization44..

LINEAR PERIODIZATIONLINEAR PERIODIZATION

In Block 2, a In Block 2, a linear periodization scheme is used on linear periodization scheme is used on Rack Pulls, where the load (weight) is increased as theRack Pulls, where the load (weight) is increased as the

volume (sets and reps) is decreased. In Week 8, a near-max-effort set of 2 reps is used to “test” max strength.volume (sets and reps) is decreased. In Week 8, a near-max-effort set of 2 reps is used to “test” max strength.

This strength focus will yield increased volumes in subsequent runs through the program through the use ofThis strength focus will yield increased volumes in subsequent runs through the program through the use of

heavier loads in more moderate rep ranges.heavier loads in more moderate rep ranges.

ADVANCED TECHNIQUESADVANCED TECHNIQUES

For specific exercises in this program advanced techniques are used to make the training more effective and/orFor specific exercises in this program advanced techniques are used to make the training more effective and/or

mormore effi e effi ciecient.nt.

Reverse pyramid setsReverse pyramid sets are used for are used for the lower back extension exercise in Block 1 the lower back extension exercise in Block 1 as a novel loading as a novel loading scheme.scheme.

While on most exercises straight sets are used to ensure steady progressive load increases week to week, hereWhile on most exercises straight sets are used to ensure steady progressive load increases week to week, here

we are using reverse pyramid sets so that intensity (load) can be maximized early on we are using reverse pyramid sets so that intensity (load) can be maximized early on while your erectors are lesswhile your erectors are less

fatigued and metabolic capacities can be fatigued and metabolic capacities can be trained in subsequent sets as trained in subsequent sets as fatigue increases.fatigue increases.

MyoRepsMyoReps are used in are used in Block 2 for Block 2 for the lower back extension exercise as a way the lower back extension exercise as a way to maximally fatigue muscle fibersto maximally fatigue muscle fibers

in a higher rep range. You can learn more about myorepsin a higher rep range. You can learn more about myoreps herehere..



Cluster SetsCluster Sets are used on the Supplemental Back day to are used on the Supplemental Back day to both save on time and both save on time and emphasize strengtemphasize strength development.h development.

The strength built on pull ups and cable rows in a lower rep range will carry over to the more moderate repThe strength built on pull ups and cable rows in a lower rep range will carry over to the more moderate rep

work. This supplemental day also allows for another bump in work. This supplemental day also allows for another bump in weekly training frequeweekly training frequency without a large time orncy without a large time or

recovery demand.recovery demand.

Extended SetsExtended Sets or or “Cheat Reps” are occasionally used for a similar reason to “Cheat Reps” are occasionally used for a similar reason to myoreps – to induce greater motormyoreps – to induce greater motor

unit fatigue and enduce a potentially greater total anabolic stimuunit fatigue and enduce a potentially greater total anabolic stimulus for growth. lus for growth. These techniques result inThese techniques result in

greater time under tension, which can greater time under tension, which can heighten metabolic stress and ischemia enhancing “anabolic heighten metabolic stress and ischemia enhancing “anabolic milieu”milieu”5.5.

DELOADSDELOADS

Week 9 of this Week 9 of this prograprogram is a m is a full deload week where the actualized back volume is full deload week where the actualized back volume is cut nearly in half cut nearly in half from 25 setsfrom 25 sets

in Week 8 to 14 in Week 8 to 14 sets in Week 9. The intensity is also lowered for sets in Week 9. The intensity is also lowered for this entire week and recovery of the lower this entire week and recovery of the lower backback

is emphasized. This deload is included to is emphasized. This deload is included to reduce the risk of injury reduce the risk of injury and to provide “re-sensitization” to trainingand to provide “re-sensitization” to training

stimuli such that when Week 1 is started again, progress can continue to accrue. Any intermediate level traineestimuli such that when Week 1 is started again, progress can continue to accrue. Any intermediate level trainee

should be able to should be able to run this program through at least 2-3 cycles and run this program through at least 2-3 cycles and continue making progrescontinue making progress if s if this deload isthis deload is

performed properly.performed properly.



It’s important to understand the biomechanical function of the back before we can understand how to best train it. So first,It’s important to understand the biomechanical function of the back before we can understand how to best train it. So first,

we need to quickly we need to quickly cover its basic anatomy.cover its basic anatomy.

FIGURE 1:FIGURE 1: Back Muscles (Image: By henry Vandyke CarterBack Muscles (Image: By henry Vandyke Carter(Derivative work: Rafael Di (Derivative work: Rafael Di Marco Barros)Marco Barros)https:/https://commons./commons.wikimedia.org/wiki/File:Backwikimedia.org/wiki/File:Back_Muscles.jpg_Muscles.jpg

A – Trapezius, B – Teres Major, C – Teres Minor, D – Latissimus Dorsi, E – Levator Scapulae, F – Rhomboid MajorA – Trapezius, B – Teres Major, C – Teres Minor, D – Latissimus Dorsi, E – Levator Scapulae, F – Rhomboid Major

For our purposes we’re going to split For our purposes we’re going to split the back up into the back up into 4 main muscles: the latissimus dorsi, the trapezius, the4 main muscles: the latissimus dorsi, the trapezius, the

rhomboids, and the rhomboids, and the erector spinae (or spinal erector spinae (or spinal erectors).erectors).

The lats contribute mostly to the The lats contribute mostly to the appearancappearance of e of back width. They have 2 main functions, which are to adduct theback width. They have 2 main functions, which are to adduct the

arm (bring the arm in closer to the body arm (bring the arm in closer to the body when it’s out to the side) and to when it’s out to the side) and to extend the arm (bring the arm in closerextend the arm (bring the arm in closer

to the body to the body when it’s out in when it’s out in front). It also medially rotates the arm, which doesn’t have much training applicationfront). It also medially rotates the arm, which doesn’t have much training application

for hypertrophy. To hit the lats most effectively, we should be performing exercises that train shoulder adductionfor hypertrophy. To hit the lats most effectively, we should be performing exercises that train shoulder adduction

(like lat pulldowns) and (like lat pulldowns) and exercises that train shoulder extension (like rows).exercises that train shoulder extension (like rows).

ANATOMY & FUNCTIONANATOMY & FUNCTION


ANATOMY & FUNCTIONANATOMY & FUNCTIONThe traps, on the other hand, contribute mostly to The traps, on the other hand, contribute mostly to the appearance of back thickness and while their the appearance of back thickness and while their individualindividual

functions are highly varied, the upper traps mainly function to elevate the scapula (like in functions are highly varied, the upper traps mainly function to elevate the scapula (like in a shrug) while the mida shrug) while the mid

and lower traps primarily retract the scapula (like in a row).and lower traps primarily retract the scapula (like in a row).

The rhomboids are split into a rhomboid major and minor The rhomboids are split into a rhomboid major and minor but both have the same primary function which isbut both have the same primary function which is

scapular retrscapular retraction and for action and for the most part will the most part will be targeted with the same basic rowing exercises that hit the midbe targeted with the same basic rowing exercises that hit the mid

traps.traps.

The spinal erectors of the lower back extend all the way up the spine to the skull and function to The spinal erectors of the lower back extend all the way up the spine to the skull and function to extendextend

the entire vertebral column. The erectors will be targeted through exercises like rack pulls and lower backthe entire vertebral column. The erectors will be targeted through exercises like rack pulls and lower back

extensions in this program, but will also be extensions in this program, but will also be worked through many compound movementworked through many compound movements such as squats ands such as squats and

deadlifts.deadlifts.

FIBER TYPEFIBER TYPE

Both the lats and Both the lats and the traps appear to be the traps appear to be predominantly type II, or fast-twitch dominantpredominantly type II, or fast-twitch dominant66. . This indicates This indicates that thesethat these

muscles should be trained with a variety of muscles should be trained with a variety of rep ranges with at least one heavy movement to fully rep ranges with at least one heavy movement to fully activate the fastactivate the fast

twitch fibers. The spinal erectors are more type 1 dominanttwitch fibers. The spinal erectors are more type 1 dominant77, implying that they may respond better to lighter, implying that they may respond better to lighter

loads. In any case, using a variety of rep ranges for every muscle group is best forloads. In any case, using a variety of rep ranges for every muscle group is best for maximizingmaximizing development. development.


BACK TRAINING RESEARCHBACK TRAINING RESEARCH

BACKGROUNDBACKGROUND

In my coaching expeIn my coaching experience I’ve forience I’ve found that many trainees have a diffi und that many trainees have a diffi cult time “feelicult time “feeling” their lats acting” their lats activate becausevate because

their biceps or their biceps or traps take overtraps take over. Performing a lat pre-activation movement like 1-arm lat pull ins . Performing a lat pre-activation movement like 1-arm lat pull ins or cableor cable

pullovers is helpful to pullovers is helpful to establish a mind-muscle connection and get blood establish a mind-muscle connection and get blood flowing to the appropriate muscles.flowing to the appropriate muscles.

A 2009 A 2009 study showed that specific coaching cues such as palpation study showed that specific coaching cues such as palpation of the lats and of the lats and “thinking about” the target“thinking about” the target

muscle was able to increase EMG activation of muscle was able to increase EMG activation of the latsthe lats88..

For the lat pull-in, my favourite cueFor the lat pull-in, my favourite cues are to: pull in a s are to: pull in a straight line that would split the body into a front and backstraight line that would split the body into a front and back

half (i.e. the mid-frontal plane), laterally crunch into direction of pull half (i.e. the mid-frontal plane), laterally crunch into direction of pull and palpate the lat and palpate the lat muscle, physicmuscle, physically feelingally feeling

the contraction as it happens. For the cable pullover, I like to lean slightly forward, drive my elbows down (notthe contraction as it happens. For the cable pullover, I like to lean slightly forward, drive my elbows down (not

back), and tuck my elbows in tight to back), and tuck my elbows in tight to my sides. All pre-activation sets are intended to be light and my sides. All pre-activation sets are intended to be light and not taken tonot taken to

failure with a focus on failure with a focus on slow and controlled reps.slow and controlled reps.

In coaching circles, it’s customary to split back In coaching circles, it’s customary to split back movements into two groups: vertical pulls and horizontal pulls.movements into two groups: vertical pulls and horizontal pulls.

VERTICAL PULLSVERTICAL PULLS

For vertical pulls, our main two options are the For vertical pulls, our main two options are the wide grip pull wide grip pull up and the lat up and the lat pulldown. Therpulldown. There are many variationse are many variations

on these including pulldown machines, 1 arm on these including pulldown machines, 1 arm variations, etc. but we’ll focus on what the scientific literature hasvariations, etc. but we’ll focus on what the scientific literature has

to say about the to say about the most common movements and then (within reason) mindfully extrapolate that information tomost common movements and then (within reason) mindfully extrapolate that information to

other exercises.other exercises.

While many trainers and athletes put the pull While many trainers and athletes put the pull up on a up on a pedestal, a 2013 study from Doma and pedestal, a 2013 study from Doma and colleagues showedcolleagues showed

no difference in lat activation between the pull up and the pull down with equal relative loadingno difference in lat activation between the pull up and the pull down with equal relative loading99. It’s worth noting. It’s worth noting

that the biceps were more active in the that the biceps were more active in the pull up, implying that if pull up, implying that if you’re trying to get some indirect bicep work you’re trying to get some indirect bicep work in,in,

the pull up the pull up might be your better option. But if might be your better option. But if you’re trying to isolate the lats and you’re trying to isolate the lats and reduce biceps involvement, thereduce biceps involvement, the

lat pulldown could be better. Overall, these are quite comparable movements.lat pulldown could be better. Overall, these are quite comparable movements.

The reason pull ups are included frequently in this program is because I believe that they are generally moreThe reason pull ups are included frequently in this program is because I believe that they are generally more

suited for steady overload. It is easier to add weights to a pull up belt in suited for steady overload. It is easier to add weights to a pull up belt in smaller increments than it is to addsmaller increments than it is to add

plates to a lat plates to a lat pulldown machine. Also, a pull up bar pulldown machine. Also, a pull up bar is very easy to access whereas pulldown equipment can varyis very easy to access whereas pulldown equipment can vary

in loading and in loading and set up from gym to set up from gym to gym. Thergym. There may also be e may also be some theoretical merit to “closed chain exercises”some theoretical merit to “closed chain exercises”


(where your hands are fixed) over “open chain exercises” (where your hands are free to move)(where your hands are fixed) over “open chain exercises” (where your hands are free to move)1010..

GRIP, HAND POSITIONING AND EXECUTIONGRIP, HAND POSITIONING AND EXECUTION

As a whole, research indicates that there isn’t much difference between pulldowns to the front of As a whole, research indicates that there isn’t much difference between pulldowns to the front of the neck andthe neck and

behind the neck, with 3 behind the neck, with 3 studies independently showing no difference in activationstudies independently showing no difference in activation11,12,1311,12,13. Granted, one 2002 paper. Granted, one 2002 paper

did show pulldowns to the front to have a slight edgedid show pulldowns to the front to have a slight edge1414. Since pulldowns to the front puts the shoulder in a less. Since pulldowns to the front puts the shoulder in a less

vulnerable position and generally allows for the use of vulnerable position and generally allows for the use of heavier loads, this is the technique I heavier loads, this is the technique I recommendrecommend..

While the differences are small, a 2014 paper While the differences are small, a 2014 paper from Andersen and colleagues supports the use of from Andersen and colleagues supports the use of a “medium”a “medium”

grip defined as 1.5 times shoulder widtgrip defined as 1.5 times shoulder width over both narrow (shoulder width over both narrow (shoulder width) and wide (2x shoulder width) h) and wide (2x shoulder width) gripsgrips1515..

They base this recommendation on the observation that there was a They base this recommendation on the observation that there was a trend for higher activation during thetrend for higher activation during the

eccentric phase for not just eccentric phase for not just the lats, but also the traps and the lats, but also the traps and infraspinatus and generainfraspinatus and generally heavier loads could belly heavier loads could be

used with the used with the “medium” grip.“medium” grip.

A 2010 A 2010 paper out of paper out of PennsylvanPennsylvania State University found that lat activation was higher ia State University found that lat activation was higher with a pronatedwith a pronated

(overhand) grip than with a (overhand) grip than with a supinated (underhand) gripsupinated (underhand) grip1616. The V-bar attachment is also effective for training the. The V-bar attachment is also effective for training the

lats through shoulder extension and in lats through shoulder extension and in my coaching experience, many trainmy coaching experience, many trainees report feeling a very strong latees report feeling a very strong lat

contraction using the neutral grip pulldown. This is why they are included in contraction using the neutral grip pulldown. This is why they are included in the program despite the fact that athe program despite the fact that a

2002 paper from Signorale et al. found 2002 paper from Signorale et al. found the wide grip pronated positon to the wide grip pronated positon to yield greater lat activity than the neutralyield greater lat activity than the neutral

grip pulldown.grip pulldown.1414 In my opinion, since activation differences between these variations are relatively minor, theIn my opinion, since activation differences between these variations are relatively minor, the

smartest way to ensure maximal growth is to periodically vary the grip smartest way to ensure maximal growth is to periodically vary the grip being used.being used.

HORIZONTAL PULLSHORIZONTAL PULLS

It’s commonly held that vertical pulls It’s commonly held that vertical pulls hit the lats, developing back width, while horizontal pulls hit the lats, developing back width, while horizontal pulls hit the traps andhit the traps and

rhomboids, developing back thickness. But this isn’t rhomboids, developing back thickness. But this isn’t really true since research indicates that horizontal really true since research indicates that horizontal pulls (i.e.pulls (i.e.

rows) yield the same or perhaps even rows) yield the same or perhaps even greater lat activity than lat pulldownsgreater lat activity than lat pulldowns1717 and with more trap involvement! and with more trap involvement!

So to get the most bang for your buck, a row must be included in your routine for both thickness and width.So to get the most bang for your buck, a row must be included in your routine for both thickness and width.

ResearcResearch also shows that h also shows that rows that do not rely on rows that do not rely on lower back stabilization cause greater lat recruitmentlower back stabilization cause greater lat recruitment

compared to free standing rowscompared to free standing rows1818, so on , so on “lat focused” training sessions including a chest supported row makes“lat focused” training sessions including a chest supported row makes

sense.sense.

BACK BACK TRAININTRAINING RESEARCHG RESEARCH


BACK BACK TRAININTRAINING RESEARCHG RESEARCH

Dumbbell rows and other unilateral pulls are useful because they allow both sides Dumbbell rows and other unilateral pulls are useful because they allow both sides to be worked individually,to be worked individually,

which can be helpful in preventing or fixing asymmetries. One limitation with the dumbbells, however, is that yourwhich can be helpful in preventing or fixing asymmetries. One limitation with the dumbbells, however, is that your

potential for overload will be potential for overload will be limited to the weight of limited to the weight of the heaviest dumbbells in your gym. Also, as a unilateralthe heaviest dumbbells in your gym. Also, as a unilateral

movement, this exercise is nomovement, this exercise is not time-effi t time-effi cient since the tocient since the total reps will be doubtal reps will be double that of a comparablle that of a comparable bilaterale bilateral

movement.movement.

For barbell rows, borrowing from the researFor barbell rows, borrowing from the research on lat ch on lat pulldowns, I think a slightly wider pulldowns, I think a slightly wider than shoulder width,than shoulder width,

pronated (double overhand) grip is best, and in pronated (double overhand) grip is best, and in my coaching experience, doesn’t run the same risk as my coaching experience, doesn’t run the same risk as a supinateda supinated

(double underhand) grip for (double underhand) grip for bicep injury.bicep injury.

In this program there are two variations on the rope facepull used: In this program there are two variations on the rope facepull used: one with a one with a focus on scapular retraction andfocus on scapular retraction and

one with a focus on external rotation. The former is intended to be thought of as a “rope high row” and will buildone with a focus on external rotation. The former is intended to be thought of as a “rope high row” and will build

the mid traps and rhomboids. The latter is the mid traps and rhomboids. The latter is intended to strengthen the rotator cuff muscles and rear/side delts.intended to strengthen the rotator cuff muscles and rear/side delts.

Both are important for Both are important for developing a strong and developing a strong and complete posterior musculature.complete posterior musculature.

The upright row is included primarily The upright row is included primarily as an upper trap exercise. Since using a rope allows for as an upper trap exercise. Since using a rope allows for more freedom atmore freedom at

the shoulder joint than a barbell, a rope variation is included in the program. To target the traps over the sidethe shoulder joint than a barbell, a rope variation is included in the program. To target the traps over the side

delts, you should think about initiating the movement “up” using the delts, you should think about initiating the movement “up” using the traps and “shrugging” at the top of traps and “shrugging” at the top of each rep.each rep.

To prevent shoulder impingement, prevent the elbows from rising too much above shoulder height.To prevent shoulder impingement, prevent the elbows from rising too much above shoulder height.

While deadlifts from the floor While deadlifts from the floor will train the traps and shoulder stabilizers isometricallywill train the traps and shoulder stabilizers isometrically, they train so much more, they train so much more

leg musculature, which is why I consider the deadlift to be a lower body exercise. To make the movement moreleg musculature, which is why I consider the deadlift to be a lower body exercise. To make the movement more

trap focused, we will be using rack pulls to trap focused, we will be using rack pulls to reduce the range of motion at the reduce the range of motion at the knees and hips and knees and hips and maximize themaximize the

load placed on the erectors and traps.load placed on the erectors and traps.

Finally, while any program that includes sqFinally, while any program that includes squats and deadliuats and deadlifts should sufts should suffi ffi ciently train the spciently train the spinal erectors, lowerinal erectors, lower

back extensions are still included in back extensions are still included in the program for safe measure and for an isolating the program for safe measure and for an isolating stimulus.stimulus.


SAMPLE SAMPLE TRAINING TRAINING SPLITSSPLITS

As long as total weekly volume requirements are being met and you are recovering adequately (i.e. notAs long as total weekly volume requirements are being met and you are recovering adequately (i.e. not

excessively fatigued, sorexcessively fatigued, sore and/or getting weaker) then how you set e and/or getting weaker) then how you set up your split around this up your split around this program is ofprogram is of

relatively less importance.relatively less importance.

Below are some suggested splits including how to incorporate the back Below are some suggested splits including how to incorporate the back prograprogram.m.

1. UPPER/LOWER SPLIT1. UPPER/LOWER SPLIT

Day 1: Upper body +Day 1: Upper body + Back Day 1Back Day 1

Day 2: Lower BodyDay 2: Lower Body

Day 3: RestDay 3: Rest

Day 4: Upper Body +Day 4: Upper Body + Back Day 2Back Day 2

Day Day 5: 5: Lower Lower BodyBody

Day 6:Day 6: Supplemental BackSupplemental Back


2. 2. PUSH/PULL/LEGS/UPPPUSH/PULL/LEGS/UPPER/LOWER/LOWER ER SPLITSPLIT

Day 1:Day 1: Back Day 1Back Day 1 (+ optional biceps) (+ optional biceps)

Day 2: Day 2: Push (Chest, shoulders, triceps)Push (Chest, shoulders, triceps)

Day 3: Legs (+Day 3: Legs (+ Supplemental BackSupplemental Back))


Day 5: Upper Body +Day 5: Upper Body + Back Day 2Back Day 2

Day 6: LowerDay 6: Lower


Note: An additional rest day may be needed after Day 7 on this split.Note: An additional rest day may be needed after Day 7 on this split.


3. PUSH/PULL/LEGS SPLIT (8-9 DAY SPLIT)3. PUSH/PULL/LEGS SPLIT (8-9 DAY SPLIT)



Day 3: LegsDay 3: Legs




Day 7: Legs (+Day 7: Legs (+ Supplemental BackSupplemental Back))


I would personally recommend running split #1 I would personally recommend running split #1 or 2 on or 2 on this program for the sake of optimizing frequency andthis program for the sake of optimizing frequency and

the convenience of fitting your full the convenience of fitting your full split within a single split within a single calendar week. The extrcalendar week. The extra training days in split #3 a training days in split #3 allow forallow for

adequate recovery between sessions, however, the weekly frequency may be slightly sub-optimal. Given this, ifadequate recovery between sessions, however, the weekly frequency may be slightly sub-optimal. Given this, if

this split allows you to this split allows you to train with either more intensity (effort) or with better adherence than the train with either more intensity (effort) or with better adherence than the others, then youothers, then you

should go with it.should go with it.

Remember that regarRemember that regardless of the dless of the split you choose, the most important thing is split you choose, the most important thing is accomplishing the weekly backaccomplishing the weekly back

training volume with the appropriate intensity (RPE). Because of the high training volume in this program,training volume with the appropriate intensity (RPE). Because of the high training volume in this program,

consider lowering your arm work and any other deadlift or hip extension based work by 1-2 consider lowering your arm work and any other deadlift or hip extension based work by 1-2 working sets perworking sets per

exercise for at least 1-3 exercise for at least 1-3 weeks to assess your recovery if needed.weeks to assess your recovery if needed.

SAMPLE SAMPLE TRAINING TRAINING SPLITSSPLITS


Below are links to the proper form Below are links to the proper form for all exercises included in for all exercises included in the program. Bethe program. Because some of these videos arecause some of these videos are

performed by athletes and trainers other than myself, I have provided specific coaching cues in the Notes performed by athletes and trainers other than myself, I have provided specific coaching cues in the Notes sectionsection

of the of the prograprogram to m to further optimize each movement.further optimize each movement.

RACK PULL (BELOW KNEE):RACK PULL (BELOW KNEE): https://www.youtube.com/watch?v=aAjN8zS7Idghttps://www.youtube.com/watch?v=aAjN8zS7Idg

RACK PULL (ABOVE KNEE):RACK PULL (ABOVE KNEE): As above but with the pins set higher so As above but with the pins set higher so that the pull begins with the bar just abovethat the pull begins with the bar just above

the knee.the knee.

1-ARM LAT PULL-IN:1-ARM LAT PULL-IN: https://youtu.be/NDmJNX9JrLs?t=3m12shttps://youtu.be/NDmJNX9JrLs?t=3m12s

WIDE GRIP PULLUPSWIDE GRIP PULLUPS:: https://youtu.be/eZDJ3SiXrOE?t=2m9shttps://youtu.be/eZDJ3SiXrOE?t=2m9s

Chest Supported Row:Chest Supported Row: https://youtu.be/NDmJNX9JrLs?t=7m32shttps://youtu.be/NDmJNX9JrLs?t=7m32s

MOTO ROW SUPERSET:MOTO ROW SUPERSET: https://youtu.be/NDmJNX9JrLs?t=7m55shttps://youtu.be/NDmJNX9JrLs?t=7m55s

ROPE FACEPULL (SCAPULAR RETRACTION):ROPE FACEPULL (SCAPULAR RETRACTION): https://youtu.be/eZDJ3SiXrOE?t=5m55shttps://youtu.be/eZDJ3SiXrOE?t=5m55s

ROPE FACEPULL (EXTERNAL ROTATION):ROPE FACEPULL (EXTERNAL ROTATION): https://youtu.be/ixAs_WcK7RQ?t=7m10shttps://youtu.be/ixAs_WcK7RQ?t=7m10s

ROPE PULLOVER:ROPE PULLOVER: https://youtu.be/-ZQarVlhUuk?t=3m17shttps://youtu.be/-ZQarVlhUuk?t=3m17s

BENT OVER BARBELL ROW:BENT OVER BARBELL ROW: https://www.youtube.com/watch?v=2hbnw_wJ5-0https://www.youtube.com/watch?v=2hbnw_wJ5-0

Note: I prefer to use a slightly wider grip than what is being used here. Experiment and find what feels best for youNote: I prefer to use a slightly wider grip than what is being used here. Experiment and find what feels best for you

and your limb lengths.and your limb lengths.

SEATED CABLE ROWSEATED CABLE ROW:: https://www.youtube.com/watch?v=ixAs_WcK7RQ&t=453shttps://www.youtube.com/watch?v=ixAs_WcK7RQ&t=453s

Note: Some trainees prefer to keep Note: Some trainees prefer to keep a straight back, upright posture and not lean this a straight back, upright posture and not lean this far forward. I thinkfar forward. I think

both can be effective. I do prefer more forward lean personally as I think it provides a greater ROM for the latsboth can be effective. I do prefer more forward lean personally as I think it provides a greater ROM for the lats

with more stretch and also involves the erectors to a greater degree. Be sure to keep the lower back engaged andwith more stretch and also involves the erectors to a greater degree. Be sure to keep the lower back engaged and

neutral when doing them neutral when doing them this way.this way.

BACK EXERCISESBACK EXERCISES


BACK EXERCISESBACK EXERCISES

OMNI-GRIP LAT PULLDOWN:OMNI-GRIP LAT PULLDOWN: https://youtu.be/NDmJNX9JrLs?t=4m7shttps://youtu.be/NDmJNX9JrLs?t=4m7s

Note: Omni-grip refers to using all 3 grip widths (wide, medium and narrow at 2, 1.5 and 1x shoulder width,Note: Omni-grip refers to using all 3 grip widths (wide, medium and narrow at 2, 1.5 and 1x shoulder width,

respectively. All overhand.)respectively. All overhand.)

ROPE UPRIGHT ROW:ROPE UPRIGHT ROW: https://www.youtube.com/watch?v=ZmEnA_DPZUIhttps://www.youtube.com/watch?v=ZmEnA_DPZUI

LOWER BACK EXTENSION:LOWER BACK EXTENSION: https://youtu.be/3Erp5RGY3K0?t=7m51shttps://youtu.be/3Erp5RGY3K0?t=7m51s

Note: Hold weighted resistance to your chest as neededNote: Hold weighted resistance to your chest as needed

POWER SHRUG:POWER SHRUG: https://youtu.be/Zpg-BR07bGw?t=2m27shttps://youtu.be/Zpg-BR07bGw?t=2m27s

MEADOWS ROW:MEADOWS ROW: https://www.youtube.com/watch?v=eTn3QFAEhhUhttps://www.youtube.com/watch?v=eTn3QFAEhhU

SMITH MACHINE ROW:SMITH MACHINE ROW: https://youtu.be/7PhvyukQ4Sw?t=1m19shttps://youtu.be/7PhvyukQ4Sw?t=1m19s

1-ARM DB UPRIGHT ROW:1-ARM DB UPRIGHT ROW: https://www.youtube.com/watch?v=VtCGdQti7c0https://www.youtube.com/watch?v=VtCGdQti7c0

REVERSE CABLE REVERSE CABLE CROSSOVERCROSSOVER:: https://youtu.be/kDhyOrL_1io?t=1m32shttps://youtu.be/kDhyOrL_1io?t=1m32s


COMMENTS FROM JEFFCOMMENTS FROM JEFF

For customer support emailFor customer support email [email protected]@strcng.com..

Please allow up to 4 business days for a Please allow up to 4 business days for a reply as this prograreply as this program does not include a personalizedm does not include a personalized

coaching package. As much as I love connecting on social media, I am coaching package. As much as I love connecting on social media, I am not able to reliablynot able to reliably

respond to the questions I respond to the questions I receive across platforms so please direct any questions to receive across platforms so please direct any questions to the emailthe email

above.above.

Thank you so much for your support and good lucThank you so much for your support and good luck with the training!k with the training!


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JSC.0b013e3181942019.JSC.0b013e3181942019.


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