StrengthPosterior Chain Builder
A 50-minute posterior-chain session for men. Barbell deadlifts at four sets of eight lead, lever deadlifts add loaded volume with a fixed path, decline seated wide-grip rows build the upper back, and dumbbell Romanian deadlifts finish the hamstrings through a full stretch.
Posterior Chain Builder at a glance
- Level
- Intermediate
- Duration
- 50 minutes
- Exercises
- 4
- Estimated burn
- ~410 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Hamstrings, Glutes, Back
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Posterior Chain Builder
- 4 × 8
- 4 × 10
- 3 × 10
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Posterior Chain Builder
Two heavy hinges in one session means the low back is the limiting factor — brace hard and stop each set when position degrades. Two minutes of rest on the deadlifts. If the back is still sore two days later, cut the lever deadlift to three sets.
Posterior Chain Builder — questions
How long does Posterior Chain Builder take?
About 50 minutes from the first set to the last. The session contains 4 exercises and burns roughly 410 kcal for an average trainee.
What equipment do you need for Posterior Chain Builder?
Gym machines and cables. The session is built around Barbell deadlift, Lever Deadlift, Cable Decline Seated Wide-grip Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Posterior Chain Builder suitable for beginners?
Posterior Chain 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 Posterior Chain Builder work?
Hamstrings, Glutes, Back. 4 exercises, starting with Barbell deadlift, Lever Deadlift, Cable Decline Seated Wide-grip Row.
Is Posterior Chain Builder free?
Yes. Posterior Chain 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 Posterior Chain Builder into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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