A powerful back is the foundation of total-body strength, posture, and pulling performance. This planner focuses on building thickness, width, and functional power through a strategic blend of compound lifts, isolation movements, and bodyweight training to help you dominate in and out of the gym.

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