For those who are just starting out in bodybuilding, I always recommend a full body routine practiced 3 times a week that uses mostly basic exercises to target each muscle group. As a result, a back routine for the beginning bodybuilder may consist of just a couple of exercises that cover all of the back muscles.
- One Arm Dumbbell Rows 2 sets of 10-12 repetitions (Rest: 1 minute)
- Pulldown To Front 2 sets of 10-12 repetitions (Rest: 1 minute)
How to Progress:
After 4 weeks of performing 2 sets of each exercise for 10-12 reps, move up to 3 sets per exercise. Keep the rest to 1 minute in between sets.
Intermediate Bodybuilding Back Routine
After 12 weeks in the beginning bodybuilding schedule, it is time to graduate to an intermediate routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2.
- Wide Grip Pull-up to Front (alternate with Reverse Close Grip Pull-ups on the next workout) 2 sets of 10-12 repetitions (Rest: 1 minute)
- T-Bar Row Machine (alternate with One Arm Rows on the next workout) 2 sets of 10-12 repetitions (Rest: 1 minute)
- Bent Knee Deadlifts 2 sets of 10-12 repetitions (Rest: 1 minute)
How to Progress:
After 4 weeks of performing 2 sets of each exercise for 10-12 reps, move up to 3 sets per exercise. Keep the rest to 1 minute in between sets.
Note: Use either a spotter or a chin assist machine to help you perform the pull-up movements. Only use the pulldown machine at this stage in case that none of these options are available.
Advanced Bodybuilding Back Routine
After 12-16 weeks on an Intermediate Program, it is time to graduate into more Advanced Bodybuilding Routines. This does not necessarily mean more time in the gym, though for those few of you whose ultimate goal is bodybuilding competition, then more time in the gym will be the case.
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, the use of periodization is key, which is the orderly manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises.
There are many splits that one can use as an advanced athlete:
- Bodybuilding Antagonistic Muscles Workout Split:
In this bodybuilding workout split, the body is divided over three or four days and antagonistic muscles (opposing muscle groups), are paired together in each bodybuilding workout.
- One Major Muscle With Two Smaller Muscle Groups Bodybuilding Workout Split:
In this bodybuilding workout split, the body is divided over three days and one major muscle group (such as the chest, thighs and back) is paired together with two smaller muscle groups (such as biceps, triceps, hamstrings, calves, abs and shoulders) in each bodybuilding workout.
- One Major Muscle Group Per Day Advanced Bodybuilding Workout Split: In this bodybuilding workout split, the body is divided over six days and one major muscle group is targeted in each bodybuilding workout.
Now that you have an idea of the training splits that can be used at this level, here are some sample periodized advanced bodybuilding workout routines for the back:
Back Workout #1 (Weeks 1-3)
- Wide Grip Pull-ups to Front 4 sets of 10-12 repetitions (Rest: 1 minute)
- Close Grip Reverse Chin-ups 3 sets of 10-12 repetitions (Rest: 1 minute)
- Low Pulley Rows 4 sets of 10-12 repetitions (Rest: 1 minute)
- Dumbbell Shrugs 3 sets of 10-12 repetitions (Rest: 1 minute)
- Hyperextensions 3 sets of 10-12 repetitions (Rest: 1 minute)
Back Workout #2 (Weeks 4-6)
Modified Giant-set
- Medium Grip Pull-ups To Front 3 sets of 10, 8, 6 repetitions (Rest: 1 minute)
- T-Bar Rows 3 sets of 10, 8, 6 repetitions (Rest: 1 minute)
- Neutral Grip Pull-ups 3 sets of 10, 8, 6 repetitions (Rest: 1 minute)
- Bent-Knee Deadlifts 3 sets of 15, 13, 10 repetitions (Rest: 1 minute)
Note: In a modified giant-set you get to perform an exercise, rest for the prescribed period of time, go to the next one rest, and continue to the next one up until all exercises have been performed for the required amount of sets. In the case above, the weight needs to be increased on each subsequent set.
Next Page: Competitive Bodybuilding Back Routine.
