Back workouts

A 40-minute skills session and the hardest bodyweight workout in the library.

A 40-minute heavy pull day. Pull-ups at five sets of six lead, Pendlay and T-bar rows load the mid-back from a dead…

A 40-minute shoulder session that starts heavy and finishes wide. Seated military press at five sets of five builds…

A 40-minute back session named for the shape it builds — lats that flare wide from the waist.

A bodyweight back session that needs only a bar and a bench. Pull-ups and chin-ups build the base, lawnmower rows and…

A 45-minute cable pull day for men. Single-arm bent-over rows fix side-to-side imbalances in the mid-back, alternate…

A 30-minute beginner back and shoulder session for women aimed squarely at desk posture.

A 50-minute advanced pull-and-press session for women. Plate-loaded high rows open with five sets of five for real…

A 40-minute back session built for thickness. Pendlay rows at five sets of five start every rep from a dead stop on…

A straightforward six-move back day: vertical pulling from pull-ups and pulldowns, horizontal pulling from barbell and…

A 55-minute advanced back session for men, built for density rather than width.

A 50-minute advanced session for men chasing lat width. Bent-over rows at five sets of five build the strength base,…

A 50-minute advanced MMA-style conditioning session. Shadow boxing sets the pace, ball slams and kettlebell swings…

A full-body bodyweight session that covers every basic pattern: pull-ups and suspension chin-ups for the pull,…

A 70-minute advanced deadlift block for men. Romanian deadlifts at five sets of three build the hinge under heavy…

A 60-minute advanced deadlift session for women. Conventional deadlifts at five sets of three build maximal pulling…

A 40-minute advanced endurance circuit for men, four movements at 15 reps each: burpees, medicine-ball chest pushes…

A 25-minute full-body barbell session for women, three moves and nothing wasted.

A 25-minute full-body strength session for men in three lifts: box squats, decline chest press and lat pulldowns, all…

A 50-minute full-body barbell session covering the six lifts that matter: squat, deadlift, bench press, pull-up,…

A 40-minute bodyweight and cardio blend: burpees, jogging, running, walking, clusters and clap jacks.

A 60-minute full-body session for men built entirely on compound lifts. Full squats at four sets of six lead, then a…

A 45-minute advanced conditioning session for men that mixes machine, bodyweight and dumbbell work.

A 40-minute beginner full-body session for men on assisted and supported equipment.

A 30-minute beginner full-body session for women using cardio machines and a plate-loaded row.

A 50-minute full-body barbell session for women. Front-rack lunges and feet-elevated glute bridges load the legs and…

A 60-minute advanced full-body strength session for women. Narrow-stance full squats at four sets of five open with…

A 45-minute full-body barbell session for women at 12 reps throughout. Wide full squats and front bench squats work…

A 40-minute functional training session using movement patterns from real life and sport.

A 45-minute functional strength session for men. Assisted Bulgarian split squats build single-leg strength, single-arm…

German Volume Training for the upper body: decline chest press at ten sets of ten, full-range lat pulldowns at ten…

A 50-minute advanced session for grapplers, built around grip, pulling and the isometric strength a scramble demands.

A 65-minute advanced strength session that stacks the four heaviest barbell lifts: squats, deadlifts and bench at five…

A 40-minute bodyweight HIIT circuit: burpees, double jump squats, mountain climbers, jumping lunges, high knees and…

A 30-minute home back and biceps session for men, no equipment required.

A 25-minute beginner home session for women that targets posture directly.

A 20-minute beginner home back session for men with no bar and no bands.

A 30-minute advanced home back session for men aimed at postural endurance.

A 25-minute home stretching session for men covering the hamstrings, glutes, quads and lower back.

A 45-minute advanced home full-body session for men, roughly 520 kcal with no equipment.

A 30-minute home full-body circuit for men with no equipment. Walkouts warm the whole body and load the shoulders,…

A 15-minute home full-body session for men in five movements: bodyweight squats, push-ups, rear lunges, alternate…

A 30-minute home full-body session for women, no equipment. Bodyweight pulse squats and squatting rows open with legs…

A 20-minute beginner home full-body session for men: squats, push-ups, bodyweight standing rows and elbow planks.

A 40-minute home strength session for men that pushes bodyweight training toward real load.

A 35-minute home full-body session for women at moderate intensity. Bodyweight squats at 20 reps and standing rows…

A 20-minute home mobility session for men covering the back, hips and hamstrings.

A 15-minute morning mobility flow for women. Cat stretches and child's pose wake up the spine, cobra holds open the…

A 15-minute desk-break session for men. Upper back stretches and shoulder circles undo the rounded posture of a…

A 30-minute home posterior-chain session for men. Single-leg deadlifts train the hip hinge, glute bridge marches load…

A 20-minute posture session for women, done at home with no equipment. Upper back stretches and shoulder circles…

A 20-minute recovery and stretching session for women. Cat stretches and child's pose mobilise the spine, hamstring…

A 30-minute advanced home upper-body session for women. Push-ups at 15 reps and archer push-ups build the chest and…

A 25-minute beginner home upper-body session for women. Wall push-ups and knee close-grip push-ups introduce pressing…

A 40-minute full-body hypertrophy session at 12 reps throughout. Dumbbell bench press and lat pulldowns cover the…

A 70-minute advanced mass-building session for men at five sets of eight across the board.

A 40-minute mobility session that flows between positions rather than holding them.

A 50-minute advanced session for men preparing to learn the Olympic lifts.

A 50-minute posterior-chain session for men. Barbell deadlifts at four sets of eight lead, lever deadlifts add loaded…

A 20-minute posture session for women. Back extensions on an exercise ball strengthen the spinal erectors, alternate…

A 40-minute powerbuilding session that splits the difference between strength and size.

A 40-minute powerlifting-focused session covering the three competition lifts plus the accessories that support them:…

A 70-minute advanced powerlifting session for men on the classic 5x5 structure.

A 48-minute pull day built on five movements: pull-ups and bent-over rows for the back, deadlifts for the whole…

The pull half of a push-pull-legs split: pull-ups and lat pulldowns for the lats, barbell and cable rows for the…

A 40-minute beginner pull day for men on assisted equipment. Assisted close-grip chin-ups and parallel-grip pull-ups…

A 60-minute advanced heavy pull day for men. Push bent-over rows at four sets of six lead the strength work, kneeling…

A 55-minute pull session for men built for size rather than maximum load.

A 45-minute advanced power session built around punching force. Explosive and clap push-ups train upper-body speed,…

A 50-minute advanced combat conditioning session. Five rounds of shadow boxing and clap push-ups train striking speed…

A 40-minute full-body barbell strength session covering all six fundamental lifts: squats, deadlifts, bench press,…

A 25-minute recovery session for women covering the core, back and hamstrings.

A 60-minute advanced strongman-inspired session for men. Box squats at four sets of eight build the base, rope lat…

A 45-minute dryland session for swimmers. Wide-grip pull-ups and dumbbell pullovers build the lats that drive the pull…

A 45-minute advanced grip and pulling session. Wide-grip pull-ups and chin-ups at five and four sets build the back,…

A 40-minute session built around absorbing force rather than producing it.

A 15-minute grip and back test built around the dead hang, the simplest honest measure of upper-body endurance there is.

A pull-up bar session inspired by the kids who got strong on a school playground.

A 40-minute beginner full-body session built as the starting point of a training journey.

A 40-minute upper-body session for women using bands and light barbell work.

A 40-minute beginner upper-body session for men on assisted equipment. Kneeling assisted dips and close-grip chin-ups…

A 65-minute advanced upper-body strength session for men. Reverse-grip decline bench press and single-arm lever rows…

A 55-minute upper-body volume session for men on cables and machines. Seated chest press and decline wide-grip rows…

A 55-minute advanced upper-body strength session for women. Ski-erg pullover pulls at five reps and Smith chest…

A 40-minute upper-body session for women. Suspension push-ups to side plank combine pressing with rotation, barbell…

A 65-minute advanced upper-body power session for men. Decline bench press and supinated bent-over rows at four sets…

A 45-minute full-body session for women targeting the areas most visible in a fitted dress: core, glutes, back and…