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Groupe musculaire

Back strength training program

Pull down, pull back: the back is built on two working axes. This back strength training program organizes the best exercises into two weekly sessions, including sets, repetitions and rest times.

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The back is not just the lats
The largest muscle group in the upper body, the back is not limited to the latissimus dorsi. Add the teres major, middle and lower trapezius, rhomboids, and lower back. A back strength training program that works therefore covers all of these areas, not just the width. The classic mistake? Stack the series of vertical pulley pulls and leave the rest aside. Development stagnates, the shoulders move forward, posture deteriorates. First principle, and it is simple. In each workout, you alternate between a vertical and a horizontal movement, then add work for the posterior chain.
Heavy on the bases, bulk on the insulation
Second principle: load. Heavy advances basic movements, volume advances insulation. Deadlifts, pull-ups and bar rows are worked in short sets, demanding load, long rest. Chest extension, straight arm pull-up and pulley variations require longer sets, with a higher time under tension. This distribution prevents you from being strong on a single register. A word on the grip: wide on the vertical pull, it targets more width; tight, it puts more latissimus dorsi at the bottom of the race. Alternate the two over the month, it’s an easy progression lever to put in place.
Two back sessions per week
There remains the frequency. Two back sessions per week are suitable for the majority of profiles, beginners and advanced, men and women. Enough to build volume, spaced enough to recover. Isolate this session, or combine it with biceps, shoulders or triceps depending on your breakdown. Do not place them side by side: leave at least 48 hours between the two. You will find this back strength training program detailed below in two main sessions, plus an optional session for the lower back and posture. Follow it in the gym, or adapt it at home with a pull-up bar and elastics. Each exercise is named, quantified and ordered.
Which exercise to start with
The order of movements now. Always start with the heaviest exercise, when the nervous system is fresh. Finish with insulation and sheathing. In the middle come the prints. This is exactly the logic that the muscu.pro generator uses when it builds your week.

Typical week: two back sessions

Vertical pull, horizontal pull and posterior chain in each session, with a heavy exercise placed first.

3 séances par semaine. Les exercices, les charges, les séries et les temps de repos sont calculés selon votre niveau et le matériel dont vous disposez, puis ajustés à mesure que vous progressez.

From week to week, add one repetition per set before adding weight. Is the top of the range reached in all series? Raise the bar 2.5 kg.

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Exercices, charges et temps de repos sont calculés selon votre niveau et votre matériel, puis ajustés à mesure que vous progressez.

Les repères

Four rules for a progressing back

Four points that explain why some sessions build muscle and others just tire you out.

Deux axes, pas un

Deux axes, pas un

The width comes from the vertical draw, the thickness from the horizontal draw, the rowing. Ignore either one and you're leaving half of the back behind.

Tirez avec les coudes

Tirez avec les coudes

Elbows back, shoulder blades coming together: this is when the back works. If you only feel the arms, reduce the load and slow down the return phase.

Don't neglect your lower back

Don't neglect your lower back

Lumbar and gluteals form the base of the posterior chain. The deadlift and chest extension strengthen them and secure the rest of the workout.

Count working time

Count working time

Allow between 30 and 50 seconds of real tension for a useful series. On insulation, a controlled descent in two stages is better than a load that is too heavy.

This program, generated
and guided by muscu.pro

A program made for you

A program made for you

Your level, your equipment, your available days: the generator draws your week from it. It balances vertical draw and horizontal draw without you having to count the series.

La séance guidée

La séance guidée

The application displays the current exercise, the repetitions to be done and the rest remaining. Between sets, the timer starts alone, which avoids downtime.

Le suivi de progression

Le suivi de progression

Session after session, each load and each repetition are recorded. You see if your rowing barre is really progressing, or if it has been stagnating for a month.

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Questions fréquentes

Questions fréquentes

How many back sessions per week?
Two sessions per week are sufficient in the vast majority of cases. Space them at least 48 hours apart to let the muscle recover. A third light session, focused on the lower back and posture, can be added if your total volume allows it.
Can we do a back strength training program without equipment?
Yes, provided you have a pull-up bar. Pull-ups, Australian pull-ups under a solid table, superman and elastics cover the essentials. Progression then occurs through additional repetitions or a slowed descent, rather than through the load.
Should we associate the back with the biceps?
Classic and logical cutting: the biceps are already involved in all pull-ups. Place them at the end of the session, after back work. Back and shoulders also work well together, as long as you keep the military press at the start of the session.
Is the program the same for a woman and a man?
Exercises and structure are identical. Only the loads and sometimes the number of repetitions change, depending on the level and not the gender. Same equipment on both sides: bar, dumbbells, pulley.
How do I know if my back is really working?
Locate the sensation at the end of the series: between the shoulder blades and on the sides of the bust, never in the forearms. If the arms give out first, use straps on the heavy sets. Film a series of front and profile views, it helps to correct the trajectory.

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Strength training program by muscle group

Full body strength training program Upper body strength training program Arm strength training program Shoulder strength training program Pectoral strength training program Push-up strength training program Leg strength training program Glute strength training program

À voir aussi

Programme haut du corps → Back, pectorals and shoulders in the same session. Programme des bras → The natural complement to drawing sessions. Programme des épaules → To balance the front and back of the bust. Générateur de programme → Your week built in just a few minutes. Séance guidée → Sets, reps and rests displayed live.