Back and shoulder dominant program

Intermediate-advanced program designed to maximize growth of the back and shoulders while maintaining or possibly developing the chest and arms. Legs are split between quads and hamstrings for further volume of the lower body muscles. This allows for maximum output of compound movements of the lower body while minimizing CNS and lower back fatigue. Good for mens physique competitors who are trying to accentuate their v-taper.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Weighted)

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

One Arm Row

Barbell Row

Back 

High Bar Squat (Barbell)

Leg Press

Leg Extension

Lunge (Barbell)

Standing Calf Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Lateral Raise (Cable)

Clean and Press

Chin-Up (Weighted)

Upright Row (Cable)

Military Press (Barbell)

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Squat (Low Bar)

Dip (Weighted)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Skull Crusher

Tricep Rope Push Down (Cable)

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