Back Builder
A 40-minute back session built for thickness. Pendlay rows at five sets of five start every rep from a dead stop on the floor, T-bar rows and deadlifts pile on the heavy pulling, and seated rows, wide shrugs and bent-over face pulls finish the mid and upper back.
Back Builder at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Back
- Made for
- Everyone
- Price
- Free
6 exercises in Back Builder
- 5 × 5
- 4 × 8
- 4 × 6
- 3 × 12
- 5Barbell Back Wide Shrugs3 × 15
- 6Dumbbell Bent Over Face Pull3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Back Builder
Pendlay rows demand a flat back with the torso parallel to the floor — if you cannot hold that, lighten the bar. Rest two minutes on the heavy work. Deadlift for six clean reps rather than a max; this is a back day, and the pull is here to build it, not test it.
Back Builder — questions
How long does Back Builder take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Back Builder?
Barbell and plates. The session is built around Barbell Pendlay Row, Lever T Bar Row, Barbell Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Back Builder suitable for beginners?
Back Builder is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Back Builder work?
Back. 6 exercises, starting with Barbell Pendlay Row, Lever T Bar Row, Barbell Deadlift.
Is Back Builder free?
Yes. Back Builder is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Back Builder into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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