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Back Workout Chart with Exercises, Reps, and Sets (Full Guide)

Back Workout Chart with Exercises, Reps, and Sets (Full Guide)

Posted by Leonard Shemtob on Jun 03, 2025

Building a strong back is important for good posture, strength, and balance. A back workout chart can help you follow the right exercises in an easy and organized way.

In this article, you'll find an easy-to-follow chart with exercises, sets, and reps to train your back the right way. There will be options that are great for home or gym use, and you can adjust them to fit your fitness level.

[Related Article] Back Extension: Strengthen Your Core and Improve Posture


Quick Summary

  • A back workout chart helps organize exercises for building a strong, healthy back.
  • It includes the most effective back exercises along with recommended sets and reps.
  • The workout plan helps improve posture, increase strength, and build muscle mass.
  • No gym? Includes home-friendly alternatives!
  • To best support your back workout, Anafuse can aid muscle growth, strength, and recovery, potentially improving your overall workout performance and muscle building.

Benefits of a Strong Back

  • Better Posture: Strong back muscles help you stand up straight. This can make you look taller and more confident, and it can also prevent slouching, which can lead to pain.
  • Less Back Pain: A lot of back pain comes from weak muscles. When your back is strong, it can better support your body and reduce the chances of aches and injuries.
  • More Strength: Your back muscles help you lift, pull, and carry things. A stronger back means you can handle heavier weights and do daily tasks more easily.
  • Improved Balance: A strong back works with your core to keep you steady when you move, jump, or change direction.
  • Better Sports and Workout Performance: Whether you run, lift weights, or play sports, a strong back gives you more power and control.
  • Better Balance and Stability: Strong back muscles help keep your body stable, which reduces the chance of falls and injuries.
  • Overall Strength: Your back muscles are connected to many other muscle groups. When your back is strong, it can help you be stronger in other exercises too.

Anatomy of the Back Muscles

1. Superficial (Outer) Back Muscles

These muscles are just under the skin and mainly help move your shoulders and arms:

  • Trapezius: A large triangular muscle covering the upper back and neck. It helps move and stabilize your shoulder blades.
  • Latissimus Dorsi (Lats): The biggest muscle in your back, covering the middle and lower back. It helps pull your arms down and back, like in pull-ups.
  • Rhomboids (Major and Minor): Located between your shoulder blades, these muscles pull your shoulder blades together.
  • Levator Scapulae: Runs along the side of the neck and lifts the shoulder blades.

2. Intermediate Back Muscles

These muscles lie under the superficial muscles and help with breathing by moving the ribs:

  • Serratus Posterior Superior: Raises the upper ribs to help you breathe in.
  • Serratus Posterior Inferior: Lowers the lower ribs to help you breathe out.

3. Intrinsic (Deep) Back Muscles

These deep muscles support and move your spine, helping with posture and back stability:

  • Erector Spinae: A group of muscles running along the spine that help you stand up straight and bend backward.
  • Transversospinales: Smaller muscles that help rotate and stabilize the spine. This group includes muscles like the multifidus and rotatores.
  • Splenius Muscles: Located in the neck area, helping with head and neck movements.

Best Back Exercises

  1. Barbell Deadlift
  2. Pull-ups/Chin-ups
  3. Barbell Bent-Over Rows
  4. Seated Cable Row
  5. Lat Pulldown
  6. Renegade Row
  7. Back Extension
  8. T-Bar Rows
  9. Face Pulls
  10. Dumbbell Rows (Single Arm)
  11. Inverted Row
  12. Superman Exercise
  13. Dumbbell Pullover

1. Barbell Deadlift

The barbell deadlift is a powerful compound exercise that works many muscles in your back, along with your legs and glutes. It’s great for building overall strength and improving posture. This move targets your entire posterior chain and helps develop a strong, stable back.

How to do it:

  1. Stand with feet shoulder-width apart behind a barbell on the floor.
  2. Hinge at your hips and bend your knees to grip the barbell with your hands just outside your legs.
  3. Keep your back straight and chest up as you lift the bar by extending your hips and knees to stand tall.
  4. Lower the bar back down by pushing hips back and bending knees while maintaining a straight back.
  5. Perform 3-5 sets of 6-10 reps.

Muscles targeted: Erector spinae, glutes, hamstrings, traps, lats, and core.


2. Pull-ups/Chin-ups

These are fantastic compound exercises that work multiple back muscles simultaneously, along with your biceps and forearms. They involve pulling your entire body weight up to a bar. They use your entire upper body, especially the lats, and improve pulling strength.

Chin-ups use an underhand grip, which tends to engage the biceps more, while pull-ups use an overhand grip, often emphasizing the lats a bit more. Both are excellent for building upper back strength and muscle.

How to do it (Pull-up):

  1. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Hang freely with your arms fully extended.
  3. Pull yourself up by engaging your back and arms until your chin goes over the bar.
  4. Lower yourself slowly with control back to the starting position.

How to do it (Chin-up):

  1. Grasp a pull-up bar with an underhand grip, shoulder-width apart.
  2. Hang freely with your arms fully extended.
  3. Pull yourself up until your chin goes over the bar.
  4. Lower yourself slowly with control back to the starting position.

Muscles Targeted: Lats (primarily for pull-ups), biceps (primarily for chin-ups), traps, rhomboids, rear deltoids, forearms.


3. Barbell Bent-Over Rows

Barbell rows are a great compound lift that targets your entire back, especially the middle portion. This barbell exercise also helps build thickness and strength. This is a staple in most back workouts.

How to Do It:

  1. Stand with feet shoulder-width apart and hold a barbell with an overhand grip.
  2. Bend your knees slightly and lean your torso forward while keeping your back straight.
  3. Pull the bar toward your lower chest or upper stomach.
  4. Squeeze your shoulder blades together at the top.
  5. Lower the bar under control and repeat for 8–10 reps.

Muscles Targeted: Lats, traps, rhomboids, rear deltoids, biceps, forearms, lower back (as a stabilizer).


4. Seated Cable Row

The seated cable row is a great machine exercise for targeting the middle back muscles. It helps strengthen the rhomboids and traps while also engaging the biceps and improving scapular control.

How to do it:

  1. Sit on the cable row machine with feet on the platform, knees slightly bent.
  2. Grab the handle with both hands, keeping your back straight and core tight.
  3. Pull the handle toward your lower chest, squeezing your shoulder blades together.
  4. Slowly extend your arms back to the start.
  5. Complete 3 sets of 10-12 reps.

Muscles targeted: Rhomboids, trapezius, latissimus dorsi, and biceps.


5. Lat Pulldown

The lat pulldown is a popular machine exercise that targets the large muscles of the upper and middle back. It’s a great alternative for those who cannot yet do pull-ups and helps build width in the back. This exercise also improves shoulder stability and arm strength.

How to do it:

  1. Sit at a lat pulldown machine and adjust the thigh pad so your legs are secure.
  2. Grab the bar with a wide overhand grip, hands wider than shoulder-width.
  3. Pull the bar down toward your upper chest by bending your elbows and squeezing your shoulder blades together.
  4. Slowly return the bar to the starting position with control.
  5. Perform 3 sets of 8-12 reps.

Muscles targeted: Latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps.


6. Renegade Row

The renegade row combines a plank with a rowing motion, working your back and core simultaneously. It challenges stability and builds strength in the upper back and shoulders.

How to do it:

  1. Start in a high plank position with a dumbbell in each hand, body in a straight line.
  2. Row one dumbbell toward your waist while keeping your hips stable and core tight.
  3. Lower the dumbbell back down and repeat on the other side.
  4. Perform 3 sets of 10-20 total reps.

Muscles targeted: Latissimus dorsi, trapezius, rhomboids, core, shoulders, and arms.


7. Back Extension

Back extensions are excellent for strengthening the lower back and the entire posterior chain. This move helps prevent injury and improves performance in compound lifts like squats and deadlifts.

How to do it:

  1. Position yourself face down on a back extension bench or stability ball with your hips supported.
  2. Cross your arms over your chest or place your hands behind your head.
  3. Slowly bend forward at the hips, lowering your upper body toward the floor.
  4. Raise your upper body back up until your spine is in a straight line with your legs.
  5. Perform 3 sets of 10-15 reps.

Muscles targeted: Erector spinae, glutes, hamstrings.


8. T-Bar Rows

T-bar rows are excellent for building overall back thickness, similar to barbell rows but often allowing for a slightly different angle of pull. They typically involve using a landmine setup or a dedicated T-bar row machine.

How to Do It:

  1. Load a T-bar or landmine setup with weight.
  2. Stand over the bar, bend your knees, and grip the handles or bar with both hands.
  3. Keep your back flat and pull the bar toward your chest.
  4. Squeeze your shoulder blades together, then lower slowly.
  5. Do 8–10 reps per set.

Muscles Targeted: Lats, traps, rhomboids, rear deltoids, biceps, forearms, lower back (as a stabilizer).


9. Face Pulls

Face pulls are excellent for targeting the often-neglected upper back muscles, specifically the rear deltoids, traps, and rhomboids. This exercise helps improve posture and shoulder health. It involves pulling a rope attachment towards your face.

How to do it:

  1. Attach a rope handle to a high cable pulley.
  2. Stand facing the cable machine and grab the ends of the rope with an overhand grip.
  3. Step back so there's tension on the cable.
  4. Pull the rope towards your face, separating your hands as you do so, and pulling past your ears. Focus on squeezing your upper back muscles.
  5. Slowly return to the starting position.
  6. Repeat for 12–15 reps.

Muscles Targeted: Rear deltoids, traps (lower and middle), rhomboids, external rotators of the shoulder.


10. Dumbbell Rows (Single Arm)

The single-arm dumbbell row is a great unilateral (one-sided) exercise that helps fix muscle imbalances and build a strong, balanced back. It allows for a full range of motion and focuses on muscle control and contraction.

How to Do It:

  1. Place your left knee and left hand on a flat bench for support.
  2. Hold a dumbbell in your right hand with your arm extended toward the floor.
  3. Pull the dumbbell toward your waist, keeping your elbow close to your body.
  4. Squeeze your back muscles at the top, then lower slowly.
  5. Do 10–12 reps on each side.

Muscles Worked: Latissimus dorsi (lats), Trapezius, Rhomboids, Rear deltoids, Teres major, Biceps brachii, Brachialis.


11. Inverted Row

The inverted row is a bodyweight exercise that strengthens the upper and mid back while improving core strength and stability. It’s an excellent alternative for beginners or those without access to gym equipment.

How to do it:

  1. Set a barbell in a rack at waist height or use a Smith machine.
  2. Lie underneath the bar and grab it with an overhand grip, hands shoulder-width apart.
  3. Keep your body straight and pull your chest toward the bar by squeezing your shoulder blades.
  4. Lower yourself back down with control.
  5. Aim for 3 sets of 8-12 reps.

Muscles targeted: Latissimus dorsi, trapezius, rhomboids, biceps, core.


12. Superman Exercise

Superman is a simple bodyweight exercise that strengthens the lower back and improves spinal stability. It’s great for beginners and requires no equipment.

How to do it:

  1. Lie face down on the floor with arms extended overhead.
  2. Engage your core and glutes, then lift your arms, chest, and legs off the floor as high as possible without strain.
  3. Hold briefly at the top, then lower back down slowly.
  4. Perform 3 sets of 10-15 reps.

Muscles targeted: Erector spinae, glutes, hamstrings, upper back.


13. Dumbbell Pullover

The dumbbell pullover is a unique exercise that stretches and strengthens the lats and chest. It also engages the serratus anterior, an important muscle for shoulder stability.

How to do it:

  1. Lie on a bench holding a dumbbell with both hands above your chest.
  2. Keeping your arms slightly bent, slowly lower the dumbbell behind your head until you feel a stretch in your lats.
  3. Pull the dumbbell back over your chest.
  4. Perform 3 sets of 10-12 reps.

Muscles targeted: Latissimus dorsi, serratus anterior, chest.


Back Workout Charts

Here are a few sample back workout charts, incorporating your list of exercises, tailored for different experience levels and goals:

Sample Back Workout Chart 1: Strength Focus

Exercise Sets Reps Rest
Barbell Deadlift 4 4–6 2–3 min
Pull-ups / Chin-ups 4 6–8 90 sec
Barbell Bent-Over Rows 4 6–8 90 sec
Renegade Row 3 8–12 per side 60 sec
Back Extension 3 12–15 45 sec

Sample Back Workout Chart 2: Muscle Building (Hypertrophy)

Exercise Sets Reps Rest
Lat Pulldown 4 10–12 60 sec
Seated Cable Row 4 10–12 60 sec
Dumbbell Rows (Single Arm) 3 10–12 per arm 60 sec
T-Bar Rows 4 8–10 90 sec
Face Pulls 3 12–15 45 sec
Renegade Row 3 12–15 per side 45 sec

Beginner Back Workout Chart

Exercise Sets Reps Rest
Lat Pulldown 3 12–15 60–90 sec
Seated Cable Row 3 10–12 60 sec
One-Arm Dumbbell Row 3 10–12 60 sec
Back Extension 3 12–15 45–60 sec
Face Pulls 3 12–15 45 sec

Advanced Back Workout Chart

Exercise Sets Reps Rest
Barbell Deadlift 4 4–6 2–3 min
Pull-ups / Chin-ups 4 6–10 90 sec
Barbell Bent-Over Rows 4 8–10 90 sec
T-Bar Rows 4 8–10 90 sec
Renegade Row 3 10–12 per side 60 sec
Face Pulls 3 12–15 45 sec
Back Extension 3 15–20 45 sec

Home Back Workout Chart (Minimal Equipment)

Exercise Sets Reps Rest
Pull-Ups / Chin-Ups 4 AMRAP* 60 sec
Inverted Rows 3 12 45 sec
Renegade Rows 3 8 per side 45–60 sec
Superman Holds 3 30 sec hold 30 sec
Doorway Face Pulls 3 15 30–45 sec

*AMRAP = As Many Reps As Possible


Back Workout Tips

  • Warm Up Properly: Spend 5-10 minutes on dynamic stretches (arm circles, band pull-aparts) and light rows/pulldowns to wake up your back muscles.
  • Focus on form: Always use proper technique to avoid injury and make sure you're actually targeting the back muscles.
  • Mind-Muscle Connection: Try to really feel the muscles in your back working during each exercise. Focus on contracting them as you lift and controlling the release.
  • Include Both Vertical and Horizontal Pulls: Exercises like pull-ups (vertical pulling) and rows (horizontal pulling) target different back muscles for balanced development.
  • Progressive Overload: Over time, try to gradually increase the weight you're lifting, the number of reps, or the number of sets.
  • Rest and recover: Give your back at least 48 hours before training it again. Muscles grow during recovery!
  • Listen to Your Body: If you feel pain (not to be confused with muscle fatigue), stop and reassess your form or reduce weight to prevent injury.

Best Supplements for Your Back Workout

AnaFuse by Vital Alchemy

1. AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is a dual-action bulking formula designed to support muscle growth and retention. It combines recently researched anabolic compounds to promote muscle building effectively. The formula aims to help increase lean muscle mass while minimizing potential side effects.

Key Benefits:

  • It supports mass gains.
  • It adds zero water weight.
  • It helps reduce body fat.
  • It supports increases in muscle endurance.
  • It helps increase muscle hardness.
  • It helps increase strength.
  • It promotes skin-ripping muscle pumps.
  • It inhibits myostatin.
  • It accelerates muscle recovery.
  • It helps reduce muscle soreness.
  • It helps increase your protein synthesis.

Key Ingredients:

  • Epicatechin
  • Ajuga Turkestanica
  • HICA
  • Eriobotrya Japonica
  • Vitamin D3
  • Quercetin

Customer Reviews

5 Star Rating Customer Review Anafuse

“This stuff is top notch. I’ve used it a few times now and saw results every time. A clean diet, a solid plan and anafuse will definitely elevate your gains vs not taking it.”

-KyleB

5 Star Rating Customer Review Stuff works great

“I have noticed being much leaner and just look toned since taking it..”

-Gary B.

5 Star Rating Customer Review Anafuse review

“So far I am still using the item. I have found myself so far with more energy and stamina in my workouts. I will continue to use this product to see what outcomes it continues to provide.”

-Brian G. 


Pepti-Bolic by SNS

2. Pepti-Bolic by SNS

Pepti-Bolic by SNS is a natural anabolic supplement designed to support lean muscle growth, strength, endurance, and recovery. It contains advanced peptides, PeptiStrong® and DL-185™, which are supported by clinical research. Pepti-Bolic works through multiple mechanisms, including activating mTOR, increasing protein synthesis, and reducing muscle fatigue.

Key Benefits:

  • It supports lean muscle growth.
  • It improves body composition.
  • It enhances strength.
  • It boosts physical performance.
  • It reduces muscular fatigue.
  • It supports quicker recovery.
  • It promotes muscle retention during dieting/aging.

Key Ingredients:

Customer Reviews

5 Star Rating Customer Review Loving it so far!

“So far so good! Waiting to try it out for a month to see results but feeling stronger and looking leaner: delivery was fast and exactly what I expected. Great communication”

-Agape M.


Wild Thing by Assault Labs

3. Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement designed to support energy, focus, and workout performance. It includes a combination of amino acids, creatine, and nootropic ingredients intended to aid muscle endurance and mental clarity during training.

The formula also contains a multi-source caffeine blend—featuring ZumXR®, Infinergy®, and other forms of caffeine—for both immediate and sustained energy throughout a workout. Additionally, it’s formulated to enhance muscle pumps and vascularity.

Key Benefits:

  • It helps increase your energy.
  • It helps increase your focus.
  • It helps increase your strength during workouts.
  • It helps increase your muscle pumps.
  • It helps increase your muscle endurance.
  • It helps improve your overall mood.
  • It helps accelerate your muscle recovery.
  • It helps decrease your muscle fatigue.
  • It helps increase your muscle control.
  • It helps improve your cognitive function.
  • It helps fuel your entire workout.

Key Ingredients:

  • DiCitrulline Malate/Infinergy®
  • Beta Alanine
  • Alpha-Glyceryl Phosphoryl Choline
  • Creatine Anhydrous
  • Agmatine Sulfate
  • L­-Glutamine
  • Choline Bitartrate
  • Caffeine Anhydrous
  • L­-Tyrosine
  • L-Norvaline
  • ZumXR®
  • Huperzine A
  • Infinergy®
  • Cocoabuterol®
  • Thinkamine®

Customer Reviews

5 Star Rating Customer Review Amazing

“This pre workout provides an amazing pump would definitely buy again.”

-John G.

5 Star Rating Customer Review Best on Market

“Gives you the right amount of kick, without any of the drawbacks. Perfect”

-Tyler R.

5 Star Rating Customer Review Wild Thing

"Good flavor and great energy boost."

-Paige T.


Amino-Gro BCAA Powder by iSatori

4. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder by iSatori is formulated to support muscle performance, accelerate recovery, and promote muscular development. It features a clinically studied 2:1:1 ratio of branched-chain amino acids (BCAAs) combined with Bio-Gro’s bio-active peptides and glutamine. This blend helps stimulate muscle protein synthesis and reduce recovery time after workouts.

Key Benefits:

  • It helps improve workout performance.
  • It helps speed up muscle recovery.
  • It helps reduce muscle soreness.
  • It helps boost muscle growth.
  • It supports overall muscle development.

Key Ingredients:

  • Branched Chain Amino Acids (BCAAs)
  • Bio-Active Peptides extracted from Colostrum
  • Glutamine
  • Taurine
  • Raw Coconut Water Powder
  • Electrolytes

Customer Reviews

5 Star Rating Customer Review Best BCAA supp I've ever used

“This has become a normal part of my gym routine ever since the first time I used it. I can't go to my jiu jitsu camp or the gym without it now. I noticed I don't get nearly as sore the next day after tough BJJ rolling or weight lifting sessions. It gives me a nice boost in endurance and hydrates me way better than the aminos I was taking before. Since I've started stacking it and using it along with Bio Active Whey, my gains have been incredible. Highly recommend it to anyone who's still using the more "average" BCAAs.”

-Henry G.


Alpha Lion SuperHuman Post

5. Alpha Lion SuperHuman Post

SuperHuman Post by Alpha Lion is a post-workout formula designed to support muscle recovery, growth, and strength. It contains key ingredients such as Creatine Monohydrate, Betaine Anhydrous, and Velositol®, which work together to replenish muscles and accelerate the recovery process after training.

The formula targets multiple stages of recovery by enhancing muscle protein synthesis, improving nutrient absorption with AstraGin®, and supporting hydration through essential electrolytes.

Key Benefits:

  • It helps boost muscle growth.
  • It helps improve strength gains.
  • It helps speed up muscle recovery.
  • It helps rehydrate and refuel muscles.
  • It helps enhance nutrient absorption.
  • It helps reduce muscle cramps.
  • It helps prevent post-workout burn.

Key Ingredients

  • Creatine Monohydrate
  • Betaine Anhydrous
  • Velositol®
  • AstraGin®
  • Electrolytes (Sodium, Potassium, Calcium)

Mandro the Giant Gold Stack

6. Mandro the Giant Gold Stack

Mandro The Giant Gold Stack is a comprehensive bulking supplement stack designed to support significant muscle growth, strength gains, and enhanced recovery. This stack combines two highly rated bulking agents, Super Mandro and Andro the Giant, which work together to promote lean muscle mass, increase strength, and improve muscle definition. The combination aims to help users overcome muscle-building plateaus and maximize gains during an 8-week cycle.

Disclaimer: Mandro The Giant Gold Stack is intended for healthy adults over the age of 21 who have trained consistently for at least two years and have a solid understanding of proper diet, training, and nutrition. Not recommended for beginners or those unfamiliar with advanced supplementation protocols.

Key Benefits:

  • It helps increase strength.
  • It helps build muscle mass.
  • It helps speed up muscle recovery.
  • It helps improve endurance during workouts.
  • It helps enhance muscle hardness.
  • It helps boost overall muscle definition.
  • It helps support protein synthesis.
  • It helps increase muscle pumps.

Supplements in this Stack:

  1. Super Mandro by Hard Rock Supplements
  2. Andro the Giant by Hard Rock Supplements
  3. Protex by Vital Alchemy
  4. Joyful Joints by Vital Alchemy
  5. Post Cycle 3x by Vital Alchemy

Customer Reviews

5 Star Rating Customer Review Best Stack Yet

“I've used this stack a few times and each time I am blown away with the results. 10/10 recommend. If looking to cut I would throw in androvar as well!”

-Donnman

5 Star Rating Customer Review Absolutely the best

“Best product in the market that's legal super mandro”

-Patrick

5 Star Rating Customer Review excellent progress

"I've just finished my first four weeks and starting my second four week stage and could not be more pleased. I've gained significant strength, endurance and recovery compared to my other supplement."

-Dan


Androvar™ by Hard Rock Supplements

7. Androvar™ by Hard Rock Supplements

Androvar™ by Hard Rock Supplements is a muscle support supplement formulated with Epiandrosterone, a compound that converts into Stanolone in the body. Stanolone is a naturally occurring androgen that is considered to be more potent than testosterone in its androgenic effects.

Androvar™ is designed to support lean muscle mass, muscle density, and strength without converting to estrogen. It may also help reduce water retention and support a drier, harder physique.

Disclaimer: Androvar by Hard Rock Supplements is intended only for experienced users who have at least two years of consistent training, proper dieting, and supplement cycling experience. This product requires the use of on-cycle support and a proper post-cycle therapy (PCT) protocol. Not recommended for beginners or casual users.

P.S.: Androvar can also be stacked with the Mandro The Giant Gold Stack for additional support in strength and lean muscle gains.

Key Benefits:

  • It supports lean muscle growth.
  • It helps improve muscle hardness.
  • It helps increase overall strength.
  • It supports fat loss.
  • It helps boost muscle definition.
  • It helps reduce excess water retention.
  • It aids in enhancing vascularity.
  • It helps improve libido.
  • It boosts workout intensity.
  • It helps increase muscle pumps.
  • It supports protein synthesis.
  • It promotes a better sense of well-being.

Key Ingredients:

Customer Reviews

5 Star Rating Customer Review Works like a charm

“Very satisfying”

-Kirk H.

5 Star Rating Customer Review Awesome Product

“I been using product for years best on market”

-Sarge

5 Star Rating Customer Review Great Product.

“Hands down one of the best if not the best epiandro supplements I have ever used in a long time. Beast Mode!!!”

-Kirk


Final Thoughts

A strong back plays a key role in overall fitness and daily movement. The exercises covered target all major muscles in the back, helping build strength and improve posture. Using a structured workout chart can make training more organized and effective.

Different workout plans suit beginners, advanced lifters, and those working out at home. Including a variety of exercises ensures balanced muscle development.

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.

FAQs: Back Workout Chart

A: Compound exercises like pull-ups, barbell rows, and deadlifts are excellent for building overall back strength.
A: Yes! They’re a classic pair since biceps assist in pulling movements (rows, pull-ups).
A: Training your back 1-2 times per week is effective for most people.
A: Aim for 4-6 different exercises that effectively target all the major back muscle groups (lats, traps, rhomboids, lower back).