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    8 Week Back Hypertrophy Program

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    christinecartrac
    This document outlines an 8-week back hypertrophy program with a deload week. It consists of 4 weeks of training, followed by another 4 weeks at a higher intensity, and concludes with a deload week with lower volume. Each week focuses on pull ups, horizontal rows, and band rows performed over 3 days with decreasing reps as the program progresses to drive muscle growth.

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    8 Week Back Hypertrophy Program

    Uploaded by

    christinecartrac
    50 views36 pages
    This document outlines an 8-week back hypertrophy program with a deload week. It consists of 4 weeks of training, followed by another 4 weeks at a higher intensity, and concludes with a deload week with lower volume. Each week focuses on pull ups, horizontal rows, and band rows performed over 3 days with decreasing reps as the program progresses to drive muscle growth.

    Original Description:

    kaizen

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    This document outlines an 8-week back hypertrophy program with a deload week. It consists of 4 weeks of training, followed by another 4 weeks at a higher intensity, and concludes with a deload week with lower volume. Each week focuses on pull ups, horizontal rows, and band rows performed over 3 days with decreasing reps as the program progresses to drive muscle growth.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    50 views36 pages

    8 Week Back Hypertrophy Program

    Uploaded by

    christinecartrac
    This document outlines an 8-week back hypertrophy program with a deload week. It consists of 4 weeks of training, followed by another 4 weeks at a higher intensity, and concludes with a deload week with lower volume. Each week focuses on pull ups, horizontal rows, and band rows performed over 3 days with decreasing reps as the program progresses to drive muscle growth.

    Copyright:

    © All Rights Reserved
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    Download as xlsx, pdf, or txt
    of 36

    8-WEEK BACK H

    Fill in the RED CELLS and


    proceed to the Macro Calculator
    Tab.

    ENTER MAX PULL UPS

    LB

    KG Max Pull Ups 1


    EK BACK HYPERTROPHY PROGRAM
    LBS
    KG
    8-WEEK BACK H
    WEEKS 01-04

    WEEK 01

    MOVEMENT SETS X REPS RIR

    sq Pull Ups (Bodyweight) 5 x -4.00

    sq D1 Horizontal Row (Chest Supported) 3 x8 @3

    bn One Arm Band Rows (15 Rep Min) 2 x Failure

    Horizontal Row (Chest Supported) 5 x3 @2

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    dl Pull Ups (Weighted) 4 x6 @2


    dl D3 Horizontal Row One Arm DB 2 x 15 @3

    ohp One Arm Band Rows (15 Rep Min) 2 x Failure


    Leg Press
    Front Squat
    Safety Bar Squat
    K BACK HYPERTROPHY PROGRAM
    01-04

    WEEK 02

    MOVEMENT SETS X REPS RIR

    sq Pull Ups (Bodyweight) 6 x -4.00

    sq D1 Horizontal Row (Chest Supporte 3 x8 @3

    bn One Arm Band Rows (15 Rep Min 2 x Failure

    Horizontal Row (Chest Supporte 6 x2 @2

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    dl Pull Ups (Weighted) 4 x6 @2


    dl D3 Horizontal Row One Arm DB 2 x 15 @3

    ohp One Arm Band Rows (15 Rep Min 2 x Failure


    WEEK 03

    MOVEMENT SETS X REPS RIR

    Pull Ups (Bodyweight) 6 x -4.00

    D1 Horizontal Row (Chest Supporte 3 x8 @3

    One Arm Band Rows (15 Rep Min 2 x Failure

    Horizontal Row (Chest Supporte 6 x2 @2

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    Pull Ups (Weighted) 5 x6 @2

    D3 Horizontal Row One Arm DB 2 x 15 @3

    One Arm Band Rows (15 Rep Min 2 x Failure


    DEADLIFT

    WEIGHT

    WEEK 04

    MOVEMENT SETS X REPS RIR

    Pull Ups (Bodyweight) 6 x -4.00

    D1 Horizontal Row (Chest Supporte 3 x8 @3

    One Arm Band Rows (15 Rep Min 2 x Failure

    Horizontal Row (Chest Supporte 6 x2 @1

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    Pull Ups (Bodyweight) 5 x6 @2

    D3 Horizontal Row One Arm DB 2 x 15 @3

    One Arm Band Rows (15 Rep Min 2 x Failure


    8-WEEK BACK H
    WEEKS 05-08

    WEEK 01

    MOVEMENT SETS X REPS RIR

    sq Pull Ups (Bodyweight) 6 x -4.00

    sq D1 Horizontal Row (Chest Supported) 3 x8 @3

    bn One Arm Band Rows (15 Rep Min) 2 x Failure

    Horizontal Row (Chest Supported) 5 x3 @2

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    dl Pull Ups (Weighted) 4 x6 @2


    dl D3 Horizontal Row One Arm DB 2 x 15 @3

    ohp One Arm Band Rows (15 Rep Min) 2 x Failure


    Leg Press
    Front Squat
    Safety Bar Squat
    K BACK HYPERTROPHY PROGRAM
    05-08

    WEEK 02

    MOVEMENT SETS X REPS RIR

    sq Pull Ups (Bodyweight) 6 x -4.00

    sq D1 Horizontal Row (Chest Supporte 3 x8 @3

    bn One Arm Band Rows (15 Rep Min 2 x Failure

    Horizontal Row (Chest Supporte 6 x2 @2

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    dl Pull Ups (Weighted) 4 x6 @2


    dl D3 Horizontal Row One Arm DB 2 x 15 @3

    ohp One Arm Band Rows (15 Rep Min 2 x Failure


    WEEK 03

    MOVEMENT SETS X REPS RIR

    Pull Ups (Bodyweight) 6 x -4.00

    D1 Horizontal Row (Chest Supporte 3 x8 @3

    One Arm Band Rows (15 Rep Min 2 x Failure

    Horizontal Row (Chest Supporte 6 x2 @2

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    Pull Ups (Weighted) 5 x6 @2

    D3 Horizontal Row One Arm DB 2 x 15 @3

    One Arm Band Rows (15 Rep Min 2 x Failure


    DEADLIFT

    WEIGHT

    WEEK 04

    MOVEMENT SETS X REPS RIR

    Pull Ups (Bodyweight) 6 x -4.00

    D1 Horizontal Row (Chest Supporte 3 x8 @3

    One Arm Band Rows (15 Rep Min 2 x Failure

    Horizontal Row (Chest Supporte 6 x2 @1

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    Pull Ups (Bodyweight) 5 x6 @2

    D3 Horizontal Row One Arm DB 2 x 15 @3

    One Arm Band Rows (15 Rep Min 2 x Failure


    8-WEEK BACK H
    WEEK 09 DELOAD

    WEEK 09

    MOVEMENT SETS X REPS RIR

    sq Pull Ups (Bodyweight) 5 x -4.00

    sq D1 Horizontal Row (Chest Supported) 2 x8 @3

    bn One Arm Band Rows (15 Rep Min) 2 x Failure

    Horizontal Row (Chest Supported) 3 x3 @2

    D2 Pull Ups (Bodyweight) 3 x -2.00


    Face Pulls (15 Rep Min) 2 x Failure

    dl Pull Ups (Weighted) 2 x6 @2


    dl D3 Horizontal Row One Arm DB 2 x 12 @3

    ohp One Arm Band Rows (15 Rep Min) 2 x Failure


    Leg Press
    Front Squat
    Safety Bar Squat
    K BACK HYPERTROPHY PROGRAM
    9 DELOAD

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