StrengthBack Thickness Builder
A 55-minute advanced back session for men, built for density rather than width. Push bent-over rows at five sets of five load the mid-back heavily, kneeling cable high rows attack the upper back at an angle a barbell cannot reach, and incline bench rows plus reverse preacher curls finish the lats and brachialis.
Back Thickness Builder at a glance
- Level
- Advanced
- Duration
- 55 minutes
- Exercises
- 4
- Estimated burn
- ~440 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back, Biceps
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Back Thickness Builder
- 1Barbell push bent over row5 × 5
- 4 × 8
- 3 × 12
- 4 × 10
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Back Thickness Builder
Heavy rows first while your low back is fresh. Two minutes of rest on the fives, 75 seconds afterwards. Keep the chest supported on the incline rows so the lower back stays out of it entirely — that is what makes the second half of this session possible.
Back Thickness Builder — questions
How long does Back Thickness Builder take?
About 55 minutes from the first set to the last. The session contains 4 exercises and burns roughly 440 kcal for an average trainee.
What equipment do you need for Back Thickness Builder?
Gym machines and cables. The session is built around Barbell push bent over row, Cable High Row (kneeling), Cable Incline Bench Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Back Thickness Builder suitable for beginners?
Back Thickness Builder is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Back Thickness Builder work?
Back, Biceps. 4 exercises, starting with Barbell push bent over row, Cable High Row (kneeling), Cable Incline Bench Row.
Is Back Thickness Builder free?
Yes. Back Thickness 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 Thickness Builder into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.