Back Day
A straightforward six-move back day: vertical pulling from pull-ups and pulldowns, horizontal pulling from barbell and cable rows, deadlifts for the whole posterior chain and incline dumbbell rows to finish. Built for the lifter who wants one dependable session to repeat every week and add weight to.
Back Day 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 Day
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Back Day
Log your numbers on this one — it is a progression session, not a novelty. Add 2.5 kg to the rows or one clean rep to the pull-ups each week. Rest 90 seconds, keep the torso angle identical between sets, and stop the deadlift the moment bar speed drops off.
Back Day — questions
How long does Back Day 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 Day?
Barbell and plates. The session is built around Pull-up, Cable Bar Lateral Pulldown, Barbell Bent Over Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Back Day suitable for beginners?
Back Day 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 Day work?
Back. 6 exercises, starting with Pull-up, Cable Bar Lateral Pulldown, Barbell Bent Over Row.
Is Back Day free?
Yes. Back Day 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 Day into the GymiaFit app — free, no account tricks, no paywall.
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