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BACK HYPERTROP

TABLE OF CONTEN KEY TERMS FAQS BACK HYPERTROPHY PROGRAM WARM UP PROGRAM VARIABLES EXERCISE SELECTION SAMPLE TRAINING SPLITS REFERENCES DISCLAIMER

ABOUT ME Jeff is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He ea Junior Junior Canada Canada for for natural natural bodybuilding bodybuilding in in 2012 prior to which Jeff was a two-time Mr. Mr. Junio Juni holder holder for for 2009 2009 and and 2010. 2010. As aa powerlifter, Jeff Jeff has claimed a 502 lb squat, squat, 336 336 lb lb bench bench press press (2014 (2014 Canadian Canadian nation nation lb lb deadlift deadlift with with an an all all time time best best Wilks Wilks score score of of 446. 446. With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific compliment compliment his his practical practical experience experience acquired acquired throu throu gh training and coaching and has aspira PhD in exercise science or a related field. Jeff worked as a coach with with esteemed esteemed online online coaching coaching group group The The Strength Strength Guys Guys through through 20 20 branching branching out out with with STRCNG. STRCNG. Jeff Jeff has has coached coached women’s women’s bikini bikini and and men’s men’s bodybuilding bodybuilding nation natio champions, champions, professional professional natura natura l bodybuilders and nationally and IPF Worlds qualified raw p has haspresented presentedseminars seminarson onblock blockperiodization, periodization,concurrent concurrenttraining trainingand andnutrition nutritionfor fornatural natura academic academic settings settings including including the the 2014 2014 Online Online Fitness Fitness Summit Summit and and at the University of Iowa. interviews with some of the best in the business on his his science-based science-based fitness fitness podcast podcast IceCr IceCr Through his informative and personable Youtube Youtube channel and Instagram Instagram Jeff aims to share he he has has gathered gathered through through university university education education and and field field experience experience with with others others who who are are pass pass bodybuilding, powerlifting and the science behind building muscle, losing fat and getting he Jeff currently lives in Kelowna, Canada where he is coaching athletes around the world fullfull for his next competition competition season season in in natural natural bodybuilding bodybuilding in in 2018. 2018.

KEY TERMS DB: DUMBBELL ELECTROMYOGRAPHY EMG:ELECTROMYOGRAPHY

MVC: MAXIMUM VOLUNTARY CONTRACTION PROGRESSIVE OVERLOAD: THE GRADUAL INCREASE OF STRESS PLACED UP DURING EXERCISE TRAINING ROM:RANGE OF MOTION CONCENTRIC: THE “POSITIVE” PART OF A MOVEMENT MOVEMENT.. THE MUSCLE IS CONTR SHORTENING. ECCENTRIC: THE “NEGATIVE” PART OF A MOVEMENT. THE MUSCLE IS STRETC LENGTHENING. RATE TE OF PERCEIVED EXERTION RPE: RA

TEMPO:THE THE SPEED SPEED AT AT WHICH WHICH THE THE LIFT LIFT OCCURS. OCCURS. TEMPO TEMPO NOTATION NOTATION IS IS GIVEN GIVEN 4:3:2:1 WOULD MEAN A 4 SECOND ECC ECCENTRIC, ENTRIC, 3 SECOND PAUSE A AT T THE BOTT CONCENTRIC CONCENTRIC AND AND 11 SECOND SECOND PAUSE PAUSE AT AT THE THE TOP. TOP. THE THE MOST MOST COMMON COMMON TEMPO TEMPO IS 2:0:1:0.

FAQS 1. Can I combine this program with other programs of yours? A: A: Yes. Yes. This This program program can can be be run run concurrently concurrently with with any any of of my my programs. programs. II would would recommend recommend when when combing combing the the Back Back and and Arm Arm Hypertrophy Hypertrophy Programs Programs however however as as the the biceps biceps may may becom becom combining combining these these programs, programs, be be sure sure to to reduce reduce the the bicep bicep work work in in the the Arm Arm Hypertrophy Hypertrophy Progra Progr and carefully assess your own recovery moving forward. 2. What does LSTF mean in the program? A: A: This This is is aa programming programming tool tool used used to to indicate indicate whether whether or or not not the the last last set set of of aa given given exercise exercise to to failure. failure. In In the the program, program, this this will will be be annotated annotated as as either either aa YY (meaning (meaning yes, yes, take take the the last last set set t (meaning no, do not take the last set to failure). Fa ilure in this case means you couldn’t get a full ROM. 3. What about my neck and traps? A: A: This This program program can can be be easily easily combined combined with with my my Neck Neck and and Trap Trap Training Training Guide. Guide. There There are are cr cr on on Day Day 11 (Rack (Rack Pulls) Pulls) and and Day Day 22 (Upright (Upright Rows) Rows) which which makes makes integrating integrating the the two two programs programs t Granted, if you don’t have the Neck and Trap Guide, Guide, you can optionally add in the high volum Day Day 2. 2. This This will will provide provide aa very very sizable sizable stimulus stimulus for for upper upper trap trap grow grow th in addition to the Rack all all the the other other rowing rowing in in the the program. program. IfIf you you want want additional additional strategies strategies for for training training the the neck, neck, yo yo Neck and Trap Science Explained video . 4. What if I can’t do rack pulls? A: Do barbell power shrugs instead for the the same same sets/reps, sets/reps, but but rack rack pulls pulls are are preferre preferre d as spinal spinal erectors erectors and and stabilizers stabilizers to to aa greater greater degree. degree.

FAQS 6. 6. What What if if II am am still still sore? sore? Should Should II train train or or take take another another rest rest day? day? A: Training sore is fine un less it puts yo u at an increased risk of iinjury. njury. If you’re having a diffi position or completing a full ROM due to pain, do not train. Otherwise, Otherwise, still train but be sure longer warm up for each exercise. Use your own discretion to avoid injury but training sore in and of itself. 7. I can’t do bodyweight pullups. What should I do? A: Use an assisted assisted dip/pullup dip/pullup machine machine and and progressively progressively lower lower the the assistance, assistance, in in the the same same w progressively progressively increase increase the the resistance resistance on on other other exercises. exercises. Keep Keep track track of of your your assistance assistance weig weig reaching reaching 00 lb lb assistance assistance pullups pullups for for the target sets/reps. If your bodyweight is also changin make a note of this week to week to make sure that isn’t an interfering variable. 8. 8. Pullups Pullups for for 6-8 6-8 reps reps are are too too easy easy for for me. me. I’m I’m not not hitting hitting the the target RPE. What do I do? A: Make sure your form is clean first. Then if it’s still too easy, add resistance resistance using a weigh progressive progressive manner to hit the RPE. This is an example of one if your gym doesn’t have one: com/Harbinger-P olypropylene-30-Inch-Steel-Chain/dp/B olypropylene-30-Inch-Steel-Chain/dp/B 001P0S3XU 9. If the RPE increases across across sets, should I drop the weight back? A: A: IfIf you you hit hit failure failure prematurely, prematurely, drop drop the the weight weight back. back. Otherwise, Otherwise, select select the the weight weight as as appro appro for each set. 10. Why such little exercise exercise variation from week week to week? A: Changing exercises from week to week is more likely to flatten out the progression curve slightly week to week and from Block 1 to Block 2 but the bulk of the program maintains th

BLOCK

1

BACK HYPERTROPH

PROGRAM: WEEK

STRENGTH FOCUS BA C K DAY 1

S ETS

R EP S

TEMPO

R PE

REST

RA CK PU L L (B E LO W KNE E )

3

6-8

2:1: 1: 1

7 .5

2 .5

S ET UP BA RB ELL J US T B ELOW T HE K NEE, US E STR APS AN D A B E LT AS

N OT ES

1 -A RM LAT P U LL IN

2

1 2-15

2:0: 2: 0

7

0 .5

P REAC TIVAT ION, SM OOT H AND C ONTRO LL ED RE PS , GE T A S LI G HT PUM LIGHT LIGHTWEIGHT, WEIGHT,DRIVE DRIVEELBOWS ELBOWSDOWN DOWN

W ID E GRI P PU L L UP

4

6-8

2:0: 1: 0

8

2 .5

1. 5X SH OUL DE RW IDTH GRIP, V E RY SL IGHT L E ANB AC K, CONT R OLL ED RE OR ORREMOVE REMOVERESISTANCE RESISTANCEAS ASNEEDED NEEDED

C HEST S UP P ORTE D T -B AR R O W

3

6-8

2:0: 1: 0

8

2 .0

K EEP C HEST PIN NE D TO S U P PORT PA D, FU L L STRETC H AT B OTTOM , SQ SHOULDER SHOULDERBLADES BLADESAT ATTOP TOP

B 1 . HAL F KN EEL IN G MO MOT O R OW

2

1 0-12

2:0: 1: 0

9

0 .0

BR ACE NON-R OW IN G HA HA ND AG AGA I NST KN EE FO FOR S U PP ORT, LAT F OCUS : ELBOW ELBOW"DOWN "DOWNAND ANDBACK" BACK"

B 2. HA LF LYIN G M OTO R OW

2

1 0-12

2:0: 1: 0

9.5

1 .0

S U PERS E T WITH B 1 ONE AR M AT A T IME , LIE ON ST OM A CH AND PU LL CA TOWARD TOWARDSIDES SIDES

ROPE ROPEFACEPULL FACEPULL

3

1 5-20

2:0: 1:0

9

1 .0

(SCAPULAR (SCAPULARRETRACTION) RETRACTION)

SET UP C AB LE S 6 IN. AB OV E EYE LE V EL A ND PULL TO TH E EY ES , RET SHOULDER SHOULDERBLADES, BLADES,THINK THINKOF OFAS ASAA"HIGH "HIGHROW" ROW"

*NOTE: REST TIMES ARE GIVEN IN MINUTES.

TOTAL TOTAL TRAINING TRAINING TIME: TIME:

HYPERTROPHY FOCUS BA C K DAY 2

S ETS

RE P S

TE MP O

RP E

R EST

NO TES

R OP E PUL LOV ER

2

15 -2 0

2: 0:2 :0

7

0.5

B E NT OV ER BARB E LL R OW ( 7'S)

3

7 +7

2 :0 :1 :0

9

2.0

OVERHA ND, 1. 5 X SH O UL DE R WID TH GR IP, 45 DEGREE B EN D AT H IP S, 7

CLOS E GR IP S E ATED CAB LE R OW

3

12 -1 5

2 :0 :1 :0

8

1.5

R ETR A CT S CAP UL AE ON E A CH RE P, FU LL STRE TC HO N LA TS A T T HE B EEP KEEP LOWER LOWER BACK BACK ENGAGED ENGAGED ON ON THE THE CONCENTRIC CONCENTRIC AND AND CORE CORE TIGHT TIGH

OM NI-GR IP LAT PU LL DO WN

3

12 -1 5

2 :0:1 :0

8

1.5

3 DI FF.W I DTHS FO R 3 SE TS: 2 X SH OU LDER WIDTH , T HEN 1 .5X SHO UL DE THEN THEN 1X 1X SHOULDER SHOULDER WIDTH WIDTH(ALL (ALLOVERHAND OVERHANDTO TOTHE THEFR FR ONT)

C1 . C AB LE RO PE U PR IGHT R O W

3

15 -2 0

2 :0 :1 :0

8

0.0

STO P ROM O NCE E L BOWS REA CH S HOULDE R HE IGHT, L E AN SLI GH TLY B ENGAGE ENGAGEUPPER UPPERTRAPS TRAPS

C2. C2.ROPE ROPEFACEPULL FACEPULL (EXTERNAL (EXTERNAL ROTATION) ROTATION)

3

15 -2 0

2: 0:1 :0

9

1.0

S ET UP AT E YE LE V EL, P U LL R OP E " U P AND OUT" L IKE IN A B ACK DOU B

LOWER LOWERBACK BACKEXTENSION EXTENSION

3

10,15,20

2: 0:1 :0

9.5

1.5

HE AV AVY WE WE IG IGHT FO FOR 10 10 RE REPS , TH TH E N D DR OP WE WEI GH GHT B B AC K AN AND I NCR EAS

4

15 -2 0

1: 1:1 :0

9

2.0

T O BE PERFORMED AT TH E B EG INN IN G OF T HE WORKO UT, US E MODE RA

KE E P EL BOWS T U CK ED IN AT SI DE S, DR IV E E LB OWS DO W N AND S LIGHT SMOOTH SMOOTHTEMPO TEMPO

FULL FULLROM, ROM,77REPS REPSBOTTOM BOTTOM1/2 1/2ROM ROM

(REVERSE (REVERSEPYRAMID) PYRAMID)

FOR FORNEXT NEXT22SETS SETSUSING USINGRPE RPETO TOGUAGE GUAGEWEIGHT WEIGHT

POWE R S HRUG (OP TION AL )

DRIVE DRIVEAND AND SHRUG SHRUG UP UPTO TOYOUR YOUREARS, EARS,STRETCH STRETCHON ONTRAPS TRAPS AT ATTHE THEBO BO *NOTE: REST TIMES ARE GIVEN IN MINUTES.

TOTAL TOTAL TRAINING TRAINING TIME: TIME:

SUPPLEMENTAL BACK DAY 2 WIDE WIDE GRIP GRIPPULL PULLUP UP

S ETS

R EP S

TEMPO

R PE

RE ST

4

3

2:1:1:1

8

0 .5

(CLUSTER (CLUSTERSETS) SETS)

WIDE WIDEGRIP GRIPSEATED SEATEDCABLE CABLEROW ROW

N OT ES NO TE SHORT RE S T TI MES , 1 .5X SHOU LDER WI DTH GRI P, VERY S LIG H TLEA IM AIM TOP TOP USE USE WEIGHTED WEIGHTED RESISTANCE RESISTANCE HERE, HERE, INITITATE INITITATE REPS REPS FROM FROM AA DEAD DEAD AND ANDHOLD HOLDFOR FOR11SECOND SECOND AT AT THE THETOP TOP

8

3

1010

8 5

0 5

NO TE SHORT REST T IMES WIDE GRIP NEU TR AL GRI P HEAVY W EI GH T HE

BLOCK

1

BACK HYPERTRO

PROGRAM: WE

STRENGTH FOCUS B AC K DAY 1

SE TS

REP S

TE MP O

RPE

RE S T

N OTE S

R ACK P ULL (B E LOW K NEE )

3

6-8

2 :1 :1 :1

7 .5

2 .5

1 -A RM L AT P UL L IN

2

1 2- 15

2 : 0 :2 :0

7

0. 5

PREA CTI VA T ION, S MOO TH A ND CONTRO L L ED R EP S, G E LIGHT LIGHTWEIGHT, WEIGHT,DRIVE DRIVEELBOWS ELBOWSDOW DOW

W ID E G RI P L AT PULL DOW N

4

6- 8

2 :0 :1 :0

8

2 .5

1.5 X SH OU LDE R WI DT H GRI P, SLI GHT L EA N BA CK, CO N REMOVE REMOVERESISTANCE RESISTANCEAS ASNEEDED NEEDE

SMI TH M ACH I NE R O W

3

8 -1 0

2 : 0 :1 :0

8

2. 0

S ET UPSM ITH M ACH INE O N LO WES T SE TT I NG AN D P ROWS, ROWS,BACK BACKANGLE ANGLESHOULD SHOULDBE BE CLOSER CLOSERTO TO90 90(P (

B1 . H AL F K N EE LI NG MO TO RO W

2

1 0- 12

2 :0 :1 :0

9

0. 0

B RACE NO N -ROWI NG HA HA ND A G AI NST K N EE FO FO R S UPP ELBOW ELBOW "DOWN "DOWNAND AND BACK" BACK"

B 2 . H A L FL YI NG MOT O RO W

2

1 0- 1 2

2 :0 :1 :0

9. 5

1. 0

S UP ER S ET W I TH B1 ONE A RM AT A TI ME , L I E O N S T OMA

SET U P B AR B EL L JU ST B EL O W T HE K NE E, U SE STR A PS

TOWARD SIDES SIDES ROPE ROPEFACEPULL FACEPULL(SCAPULAR (SCAPULAR RETRACTION) RETRACTION)

3

1 5- 2 0

2 :0 :1 :0

9

1.0

*NOTE: *NOTE:REST RESTTIMES TIMESARE AREGIVEN GIVENIN INMINUTES. MINUTES

SE TU P C A BLES 6 IN . ABO VE EYE L EV EL AN D PU LL T SHOULDER SHOULDERBLADES, BLADES,THINK THINKOF OFAS ASAA"HIG "HIG

TOTAL TOTAL TRA TR

HYPERTROPHY FOCUS B AC K DAY 2

SE TS

REP S

T E MP O

RPE

R E ST

N OT ES

ROPE P ULL O VER

2

1 5- 20

2 :0: 2 :0

7

0.5

K EEP ELB OW S TU CK ED I N AT S IDES ,D RI VE E L BO WS D O SMOOTH SMOOTH TEMPO TEMPO

B ENT O VE R BA RB EL L R OW (7' S)

3

7+ 7

2 :0:1 : 0

9

2. 0

O VERH AN D, 1 .5 X S HO UL DER WI DT H GRI P, 4 5 D EGRE E FULL FULLROM, ROM,77 REPS REPS BOTTOM BOTTOM1/2 1/2 RO R

M EA DOW S ROW

3

1 2- 15

2 :0: 1 :0

8

1. 5

12 - 15 R EP S EACH SI DE , US E ST R AP S AS NE EDED , US SUPPORT SUPPORT ON ONKNEE KNEE

O MN I-G RI P L ATP ULL D OWN

3

1 2- 15

2 :0: 1 :0

8

1 .5

3 D IFF. WID THS FO R 3 S ETS : 2X SHO UL DER WI DT H , THEN THEN THEN 1X 1X SHOULDER SHOULDER WIDTH WIDTH(ALL (ALLOVERHAND OVERHANDT

C1. CAB L E R O PE UPR IG HT RO W

3

1 5- 2 0

2 : 0:1 :0

8

0. 0

STO P R O MO NCE EL BO W S REA CH SH O ULDE R HE G I HT, L ENGAGE ENGAGEUPPER UPPERTRAPS TRAPS

C2. C2.ROPE ROPEFACEPULL FACEPULL(EXTERNAL (EXTERNAL

3

1 5-2 0

2:0 :1 :0

9

1.0

SET U P A T E YE LEV EL , P UL L RO PE " UP AND OUT " L IKE I

3

10,15,20

2:0 :1 : 0

9 .5

1.5

H EA VY W EI GHT FO FOR 10 1 0 RE REP S, TH EN DR DR OP WE IG IG HT BA BAC FOR FORNEXT NEXT22SETS SETSUSING USINGRPE RPETO TOGUAGE GUAGEW

4

1 5-20

1:1 :1 : 0

9

2.0

T O BE P ER FO RM ED AT THE B EG INNI NG O F T HE W ORK O

ROTATION) LOWER LOWERBACK BACKEXTENSION EXTENSION(REVERSE (REVERSE PYRAMID) POW ER SHR UG ( OPTI ONA L )

DRIVE DRIVE AND AND SHRUG SHRUG UP UPTO TOYOUR YOUREARS, EARS,STRETCH STRETCHON ONTR TR *NOTE: *NOTE:REST RESTTIMES TIMESARE AREGIVEN GIVENIN INMINUTES. MINUTES

TOTAL TOTAL TRA TR

BLOCK

1

BACK HYPERTRO

PROGRAM: WE

STRENGTH FOCUS B AC K DAY 1

SE TS

REP S

TE MP O

RPE

RE S T

N OTE S

R ACK P ULL (B EL OW K NEE )

3

6-8

2 :1 :1 :1

7 .5

2 .5

1 -A RM L AT P ULL IN

2

1 2- 15

2 : 0 :2 :0

7

0. 5

WID E G RIP P UL L UP

4

6- 8

2 :0 : 1:0

9

2 .5

1. 5 X SHO UL DER WI D TH G R P I , V ERY SL IGHT L EAN B A CK , OR ORREMOVE REMOVERESISTANCE RESISTANCEAS ASNEED NEED

CH E ST SU PP OR TED T-B AR RO W

3

6-8

2 :0 :1:0

9

2 .0

KEEP CHE ST P I NNED TO SUPP O RT PA D ,F U LL STR ET C SHOULDER SHOULDERBLADES BLADESAT ATTOP TOP

B1 . H AL F K N EE LI NG MO TO RO W

2

1 0- 12

2 :0 :1 :0

9

0. 0

B RACE NO N -ROWI NG HA HA ND A G AI NST K N EE FO FO R S UPP ELBOW ELBOW "DOWN "DOWNAND AND BACK" BACK"

B 2 . H A L FL YI NG MOT O RO W

2

1 0- 1 2

2 :0 :1 :0

9. 5

1. 0

S UP ER S ET W I TH B1 ONE A RM AT A TI ME , L I E O N S T OMA

SET U P B AR B EL L JU ST B EL O W T HE K NE E, U SE STR A PS PREA CTI VA T ION, S MOO TH A ND CONTRO L L ED R EP S, G E LIGHT LIGHTWEIGHT, WEIGHT,DRIVE DRIVEELBOWS ELBOWSDOW DOW

TOWARD SIDES SIDES ROPE ROPEFACEPULL FACEPULL(SCAPULAR (SCAPULAR RETRACTION) RETRACTION)

3

1 5-2 0

20 : :1: 0

9

1.0

*NOTE: *NOTE:REST RESTTIMES TIMESARE AREGIVEN GIVENIN INMINUTES. MINUTES

SE TU P C A BLES 6 IN . ABO VE EYE L EV EL AN D PU LL T SHOULDER SHOULDERBLADES, BLADES,THINK THINKOF OFAS ASAA"HIG "HIG

TOTAL TOTAL TRA TR

HYPERTROPHY FOCUS B AC K DAY 2

SE TS

R EPS

T E MPO

R PE

R E ST

N O TES

ROPE P ULL O VER

2

1 5- 2 0
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