This back day has 6 exercises and 17 sets in all. It's part of the bro split routine example. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Back Day Workout Example
An example back day for lats and upper back, with biceps and rear shoulders helping, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| DeadliftHamstrings, glutes, backSwap: Trap bar deadlift | 3 | 5 | 3 min | 2 to 3 |
| Pull-upsLats, upper back, bicepsSwap: Lat pulldown or assisted pull-up machine | 3 | 6 to 10 | 2 to 3 min | 1 to 2 |
| Barbell rowUpper back, lats, rear shoulders, bicepsSwap: Dumbbell row or chest-supported row machine | 3 | 6 to 8 | 2 to 3 min | 1 to 2 |
| Lat pulldownLats, upper back, bicepsSwap: Pull-ups or assisted pull-up machine | 3 | 10 to 12 | 1.5 to 2 min | 1 to 2 |
| Seated cable rowUpper back, lats, bicepsSwap: Chest-supported row machine | 3 | 10 to 12 | 1.5 to 2 min | 1 to 2 |
| Face pullRear shoulders, upper backSwap: Rear delt fly | 2 | 12 to 15 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell, a cable station, a lat pulldown and a pull-up bar
- you have about 45 to 55 minutes for the workout
- you want one workout for lats and upper back, with biceps and rear shoulders helping
The pull day example trains the same muscles for a push pull legs week, with the dumbbell curl and the hammer curl.
Common questions
How long does the back day take?
The back day takes about 45 to 55 minutes for 6 exercises and 17 sets, including rest and the upper body warm-up. It takes a little longer when the gym is busy.
Why does the back day start with the deadlift?
In the back day, the deadlift is the biggest lift, working your hamstrings, glutes and back, so you do it first, while you're fresh, with 3 minutes of rest between sets. Smaller accessory exercises like the face pull come at the end, with 1 minute of rest.
What can I use instead of pull-ups in the back day?
The listed swap is lat pulldown or assisted pull-up machine. Either one trains the same muscles (lats, upper back and biceps), so you can make the change and keep the rest of the back day the same.
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