Back specialization routine
Back on both upper days with vertical and horizontal pulls, prioritizing supported rows. Chest is maintained with four weekly sets; adjust them to your history.
- 4days a week
- 70 minper session
- 17exercises
- 6weeks
- Build muscle mass
- Upper/lower split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Chest Supported T Row Neutral Grip | Back | 4 × 6–10 | 1 | 2:30 |
| 2 | Pull Up | Back | 3 × 6–10 | 1 | 2:00 |
| 3 | Landmine Row | Back | 3 × 8–10 | 1 | 2:00 |
| 4 | Straight Arm Pulldown | Back | 2 × 12–15 | 1 | 1:15 |
| 5 | Dumbbell Bench Press | Chest | 2 × 10–12 | 2 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 3 × 8–10 | 2 | 2:30 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 3 × 8–12 | 2 | 2:00 |
| 3 | Leg Press | Quads | 2 × 10–12 | 2 | 1:30 |
| 4 | Standing Machine Calf Raise | Calves | 3 × 12–15 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Lat Pulldown Neutral Grip | Back | 4 × 8–12 | 1 | 1:30 |
| 2 | Dumbbell RowReps per arm. | Back | 3 × 8–12 | 1 | 1:30 |
| 3 | Dumbbell Incline Bench Press | Chest | 2 × 8–12 | 2 | 1:30 |
| 4 | Dumbbell Shoulder Press | Shoulders | 2 × 10–12 | 2 | 1:30 |
| 5 | Hammer Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Leg Press | Quads | 3 × 8–12 | 2 | 2:00 |
| 2 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 2 | 1:30 |
| 3 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 2 | 1:30 |
| 4 | Plate-Loaded Seated Calf Raise | Calves | 3 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 2 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a long time and can handle more volume.
- You have 4 days a week and about 70 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
- Your goal is to build muscle mass.
Just starting out? Check out Beginner Upper-Legs 4 Days.
Other routines to build muscle
- Chest specialization4 days · 70 min · Intermediate and advancedSee routine →
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
- Arm specialization4 days · 65 min · Intermediate and advancedSee routine →
Frequently asked questions
How long is the Back specialization routine?
It's designed for 6 weeks, with 4 sessions of about 70 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 19 sets for the back, 11 sets for the quads, and 6 sets for the hamstrings per week. That's 50 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 1 to RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
