Back focus (gym)

A focus block: run it for 6-8 weeks. Rows and pulldowns hit your back twice a week from different angles (about 16 hard sets), with a legs-and-push day and a little arm and rear-shoulder work for balance.

Level: Intermediate
Days a week: 3 days a week
Length: 8 weeks
Equipment: Gym
Goal: Build muscle
Focus: Back

The weekly sessions

Back heavy

Exercise	Sets × reps	Rest	Technique
Barbell row	3 × 8	120 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Lat pulldown	3 × 10	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Straight-arm pulldown	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Dumbbell curl	2 × 12	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.

Legs and push

Exercise	Sets × reps	Rest	Technique
Leg press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Dumbbell bench press	3 × 10	90 s	Shoulder blades back and down, lower the dumbbells beside your chest with forearms upright, press up and slightly together.
Dumbbell shoulder press	2 × 10	90 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Plank	2 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Back volume

Exercise	Sets × reps	Rest	Technique
Chest-supported row	3 × 10	75 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Pull-up	3 × 6	120 s	Start from a full hang, drive the elbows down, chin over the bar. Use a band or the lat pulldown until you can do the reps cleanly.
Seated cable row	2 × 12	75 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Face pull	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

How to progress

Use double progression: add a rep per set each week within the range, then the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); the target muscle should feel worked, not wrecked. The rest of the body stays at maintenance volume on purpose, so do not add sets there.

Easier weeks

Take an easier week (about half the sets, same weights, stopping at RPE 6) in week 4 and after week 8, or earlier if your joints ache or your lifts drop for two sessions. After the block, switch to a general programme for a few weeks before repeating it.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.