The Back Builder Program

Build the back you actually want. Width, thickness, and strength in 4 weeks.

The Back Builder is a 3-day-per-week, 4-week program built to develop every region of your back: lats, mid-back, upper back, rear delts, traps, lower back, posterior chain, and grip. Plus 6 bicep finisher variations rotated through the program for full arm development.

Beginner to advanced friendly. Every exercise scales: pull-ups have assisted and weighted variations, deadlifts have an RDL modification, and every weighted lift can be done bodyweight first when needed. Built around progressive overload, AMRAP training, and real periodization that drives measurable strength gains.

WHAT'S INCLUDED:

• 4-week structured back program (PDF download)

• 24 exercises with detailed form descriptions, alternate names, and modifications for every level

• 3 days per week (with a 2-day beginner option)

• Full equipment guide using standard commercial gym equipment

• Progressive overload framework with week-by-week guidance

• Bicep finisher rotation across 6 variations

• Weekly key lift tracker

• Final performance test (Week 4)

• Progress tracker built into the PDF

• 35 to 45 minutes per session

EQUIPMENT REQUIRED:

• Pull-up bar (or assisted pull-up machine)

• Lat pulldown station

• Cable row station

• Cable machine

• Dumbbells, kettlebells, and barbell with plates

• Adjustable bench (flat to incline)

No specialty machines required. Standard commercial gym equipment or a well-equipped home gym will cover everything.

SKILL LEVEL:

Beginner to Advanced (every exercise includes scaling options)

BEST FOR:

• Anyone who wants a wider, thicker, stronger back

• Lifters tired of random back-day workouts with no progression

• Beginners building their first real pulling routine

• Intermediate lifters wanting structured volume and AMRAP work

• Advanced athletes looking for measurable progressive overload

• Anyone with access to a standard commercial gym