Beginner Back Workout Plan

The beginner back workout has been designed for new lifters that want to build muscle and strength. It comprises of 4 exercises and 16 sets targeting all major muscle groups in the back.

Workout Summary

  • Back
  • 6 Weeks
  • Muscle Growth
  • Muscle Strength
  • 60 Seconds Rest Between Sets

Equipment Required

  • Cables
  • Dumbbells
  • Resistance Machines
Training Level
Beginner
Session Duration
30-45 Minutes
Workout Frequency
1 Day P/W

Training Schedule Format

This workout should be implemented into a body split program.

Example
  • MON - Back
  • TUE - Rest Day
  • WED - Chest
  • THU - Rest Day
  • FRI - Legs
  • SAT - Arms & Abs
  • SUN - Rest Day

Recommended Supplement Stack

Supplementation is not compulsory to see results with our programs and plans. However, we recommend them for those who continue to struggle to get an adequate amount of nutrients from their nutrition.

  • Whey or Vegan Protein Isolate
  • BCAA's
  • Creatine Monohydrate

Week 1-3

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 4

Reps: 15

Rest: 60 seconds

Exercises

A – Lat Pulldown

B – Seated Row

C – One Arm Dumbell Row

D – Back Extensions

Workout Notes:

Perform each exercise with a tempo of 2:0:2:0

(2 seconds to contraction and 2 seconds to relaxation) 

Week 4-6

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 4

Reps: 10

Rest: 60 seconds

Exercises

A – Lat Pulldown

B – Seated Row

C – One Arm Dumbell Row

D – Back Extensions

Workout Notes:

Perform each exercise with a tempo of 2:0:3:0

(2 seconds to contraction and 3 seconds to relaxation) 

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