Back Width & Thickness: 8-Week Program

Overview

A complete back requires two types of pulling: vertical pulling (pull-ups, pulldowns) builds width, and horizontal pulling (rows) builds thickness. This program gives you plenty of both across 3 back sessions per week.

Schedule

• •Monday: Heavy Back + Biceps
• •Tuesday: Chest & Shoulders
• •Wednesday: Rest
• •Thursday: Back Volume + Legs
• •Friday: Rest
• •Saturday: Back Pump + Arms
• •Sunday: Rest

Monday: Heavy Back + Biceps

• •Weighted Pull-Ups: 4x6 (2min rest)
• •Barbell Row: 4x6 (2min rest)
• •T-Bar Row: 3x8 (90s rest)
• •Barbell Curl: 3x10 (60s rest)
• •Hammer Curl: 2x12 (45s rest)

Thursday: Back Volume + Legs

• •Barbell Back Squat: 4x8 (2min rest)
• •Romanian Deadlift: 3x10 (90s rest)
• •Lat Pulldown (wide grip): 4x10 (60s rest)
• •Seated Cable Row: 4x12 (60s rest)
• •Face Pulls: 3x15 (45s rest)

Saturday: Back Pump + Arms

• •Chest-Supported Row: 4x12 (60s rest)
• •Single-Arm Cable Pulldown: 3x12 per side (45s rest)
• •Straight-Arm Pulldown: 3x15 (30s rest)
• •Reverse Flyes: 3x15 (30s rest)
• •Incline Dumbbell Curl: 3x10 (45s rest)
• •Tricep Pushdown: 3x12 (45s rest)

Width vs Thickness

• •Width exercises: Pull-ups, lat pulldowns, straight-arm pulldowns — anything where you pull from overhead
• •Thickness exercises: Rows of all kinds — barbell, dumbbell, cable, chest-supported
• •This program includes both in every back session

Progression

Add weight to pull-ups and barbell rows when all reps are clean. Volume and pump work progresses through double progression. Grip work happens naturally from all the pulling — add dead hangs if you want extra grip endurance.