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
BackIntermediateCompound
T-Bar Row
Landmine row with a close neutral grip.
Benefits
- Heavy back thickness work
- Neutral grip is elbow-friendly
How to do it
- Hinge, flat back, chest up
- Pull the plates to your chest
- Control the way down
Common mistakes
- Rounding the back
- Jerking the weight
Starting prescription
- sets
- 3
- reps
- 8–10
- Rest
- 120 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
No equipment
Easier
Programs that use it
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