Back day requires performing exercises that target the upper back, mid back, and lat muscles. Depending on your access to equipment, there are standard back workout plans that will help you accomplish this.
How do you build back muscle?
Back workouts require performing exercises that evenly target the upper back, mid back, and lat muscles. Ideally, you want to perform 30-50 sets of exercises split over two days (twice a week) separated by 72 hours of rest for the Back muscles. Advanced gym-goers can perform this in one two-hour setting, once a week.
How to train the upper back
The primary exercises that help with this are Bent Over Close Grip Barbell Rows, Bent Over Shoulder Grip Barbell Rows, Landmine Row, Pull-ups, Chin-Ups and Assisted/Weighted Pull Ups.
How to develop the mid back
The primary exercises that help with this are the Dumbbell Reverse Fly and Back Shrugs / 1 Inch Rack Pulls.
How to work lat muscles
The primary exercises that help with this are Close Grip Machine Pull Downs, Wide Grip Cable Lat Pulldowns, Close Grip Cable Lat Pulldown, Dumbbell Rows, Rack Pulls and Seated Cable Rows.
Home workout routine - Beginner level
Pull Ups - 3 sets of 10 reps
Gym Machine Routine - Beginner level
Close Grip Machine Pull Downs - 3 sets of 10 reps or pyramid reps
Seated Cable Rows - 3 sets of 10 reps or pyramid reps
Dumbbell Routine - Intermediate Level
In this routine you want to start with heavy dumbbells for the pull, moving to machines and then moving to lighter weights for the flys.
Dumbbell Rows - 3 sets of 10 reps or pyramid reps
Close Grip Machine Pull Downs - 3 sets of 10 reps or pyramid reps
Wide Grip Machine Pull Downs - 3 sets of 10 reps or pyramid reps
Seated Cable Rows - 3 sets of 10 reps
Dumbbell Reverse Fly - 3 sets of 10 reps
Barbell, Dumbbell and Machine Routine - Intermediate Level
In this routine you want to start with heavy weight for the barbell pull, moving to machines and lighter weights for the flys and more pulls.
Bent Over Close Grip Barbell Rows - 3 sets of 10 reps or pyramid reps
Bent Over Shoulder Grip Barbell Rows - 3 sets of 10 reps or pyramid reps
Landmine Row - 3 sets of 10 reps or pyramid reps
Close Grip Machine Pull Downs - 3 sets of 10 reps or pyramid reps
Wide Grip Machine Pull Downs - 3 sets of 10 reps or pyramid reps
Seated Cable Rows - 3 sets of 10 reps
Dumbbell Reverse Fly - 3 sets of 10 reps
Barbell, Dumbbell and Machine Routine - Advanced Level
In this routine you want to start with heavy weight for the barbell presses, moving to medium weight for the dumbbells, finishing off with lighter weight for the flys and pullovers.
Bent Over Close Grip Barbell Rows - 5 sets of 10 reps or pyramid reps
Bent Over Shoulder Grip Barbell Rows - 5 sets of 10 reps or pyramid reps
Landmine Row - 5 sets of 10 reps or pyramid reps
Close Grip Machine Pull Downs - 5 sets of 10 reps or pyramid reps
Wide Grip Machine Pull Downs - 5 sets of 10 reps or pyramid reps
Seated Cable Rows - 5 sets of 10 reps
Rack Pulls - 5 sets of 10 reps
Back Shrugs / 1 Inch Rack Pulls - 5 sets of 10 reps
Dumbbell Reverse Fly - 5 sets of 10 reps
When to add Drop Sets
Slowly work in drop sets into your workouts, starting with the last pulling exercise.
What are pyramid reps?
Read our Pyramid Reps guide.
Exercise Categories: Back Exercises
Muscle Group: Back Muscles