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What This Planner Includes:
Deadlifts, rows, and pull-ups to build total back thickness and pulling strength
Lat-focused movements for width and V-taper development
Isolation exercises to target traps, rhomboids, and spinal erectors
Functional carries and pulls to enhance grip, posture, and athletic performance
Scalable for all levels — from beginner to elite — with structured progression
Tip: Click a workout title to expand/collapse. Keep quality high; full recovery between heavy sets.
Emphasize scapular depression and retraction; move elbows back, not up.
Balance vertical and horizontal pulls; keep torso stable on rows.
Use a 1-sec squeeze at peak contraction on pulldowns and rows.
Transition from hinge endurance to heavier compound strength.
Technique reinforcement day to polish lat isolation and scap control.
High-tension free-weight focus; keep neutral spine throughout.
Choose loads you can control with neutral spine. Brace before each pull. Deload every 4–6 weeks or when bar speed drops.
Tip: Click a workout title to expand/collapse. Keep quality high; full recovery between heavy sets.
Alternate vertical and horizontal pulls for balanced thickness and width.
Grip changes redistribute emphasis across lats, mid-back, and erectors.
Pair big pulls with posture work to maintain scapular mechanics.
Heavy hinge first, then dense rowing volume for thickness.
Use bodyweight to fail, then move to cables for continuous tension.
Low-rep power focus; maintain strict hinge and brace between sets.
Choose loads you can control with neutral spine. Brace before each pull. Deload every 4–6 weeks or when bar speed drops.