Author’s Note: This routine was written as part of a conjugate training system, if you are not doing conjugate training that is cool too. There is an option below of how to make it work as a standalone workout outside any conjugate framework. If you are not super familiar with that kind of training I recommend reading this page for more information. Article: How I Do Conjugate Training.
This is the kind of routine we used to do back in the day. This really hits the upper back with a lot of work. Lower back would still be done on your lower body days with this kind of program. I wanted to bring this program back into the fold so I brought it back with the tweak of doing all this back work after bench press work in a more strength based program.
When To Do It
This is a good program to do if you want to do a lot of volume to bring up your upper back. The back can take a lot of workload and this program lets you really hammer your back with a lot of it. This workout would typically be part of your bench press day or for a solo back day. If its on a solo back day just leave out the pressing main lift.
Main Lift
If you are doing conjugate training follow the conjugate recommendations, otherwise you can bounce down to the non-conjugate recommendations for main exercises.
Conjugate
This workout can be used on either max effort or dynamic effort day for the upper body. If you are in great shape you could do this as both days if you really want to bring up your upper back. If you perform it twice a week make sure you are doing enough shoulder, triceps, and chest work in your free time.
Just perform your main lift as you would normally do it.
Non-conjugate
The bench press should be your main movement of the day with this workout. Use whatever set and rep protocol you like for your bench pressing.
This workout can be done as a solo back day if you want to leave out the main movement.
Supplemental Movement
On this program supplemental movement is left out in favor of just building up the back like crazy. If you feel like you need more pressing you could do a backoff set or two after your main lift if you’re doing this on max effort day. You can also do dumbbell presses after your main back work.
Program
Perform a full warm up before starting with the main exercise.
| Exercise | Sets/reps |
| Main Lift as you normally do. (Some sort of bench press typically.) | Whatever you normally do. |
| Bent Over Barbell Rows | 4 sets for 10-12 reps |
| Pulldowns or Pullups | 4 sets for 10-12 reps |
| 1 Arm Dumbbell Rows | 4 sets for 10-12 reps |
| Close Grip Pulldowns or Close Grip Pullups | 4 sets for 10-12 reps |
| Barbell or Dumbbell Shrugs | 4 sets for 10-12 reps |
| Free Time Extras – 10 minutes at end. Good Idea to do some abs.Some curls would be good.Some lateral raises would be good.Light facepulls could go here. Lighter DB pressesOther assorted upper body movements are fine. | Keep reps above 10. Don’t do anything too crazy here. |
Picking Weights
Pick weights that feel too easy and move up from there in following weeks. If you cannot do a lot of pullups, just stick with pulldowns. If you are very good at pullups then by all means do weighted pullups.
Progression
Add a little weight each week or a few reps to the workouts. You don’t have to do this across all exercises.
You can also start adding in a couple extra sets each week. This means 1 or 2 sets extra for the whole workout, not 2 extra sets per exercise. The back can take on a lot of work and this works for some people.
Length
Do this for 3 weeks. If you like how it is going a second 3 week run would be reasonable. During a second 3 week cycle feel free to add in intensity methods like strip sets and forced reps. Use intensity methods sparingly and for only a couple sets. Beyond six weeks, you can keep trying to run it until the wheels come off if that’s your thing.