4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
BackMain liftIntermediateCompound
Barbell Row
Hinged-over barbell row for a thick back.
Benefits
- Heavy load for the whole back
- Strengthens the hip hinge position
How to do it
- Hinge to about 45°, back flat
- Pull the bar to the belly button
- No torso swing
Common mistakes
- Standing up more each rep
- Rounding the lower back
Starting prescription
- sets
- 3
- reps
- 6–10
- Rest
- 150 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Lower back · Avoid
Avoid with a moderate or worse lower-back limitation; use an easier alternative.
Alternatives
Similar
No equipment
Programs that use it
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
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