Back focus (home, dumbbells)

A focus block: run it for 6-8 weeks. Dumbbell rows, chest-supported rows and pullovers train your back twice a week (about 15 hard sets), with a legs-and-push day for balance. A bench makes it easier but a sturdy chair works for the rows.

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

The weekly sessions

Back A

Exercise	Sets × reps	Rest	Technique
Dumbbell row	4 × 10	75 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Chest-supported row	3 × 10	75 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Dumbbell pullover	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Legs and push

Exercise	Sets × reps	Rest	Technique
Goblet squat	3 × 10	90 s	Brace your trunk, sit down between your hips, push the floor away.
Push-up	3 × 10	75 s	Body in one line, elbows about 45 degrees from your sides. Raise your hands (bench, wall) to make it easier.
Dumbbell Romanian deadlift	3 × 10	90 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Plank	2 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Back B

Exercise	Sets × reps	Rest	Technique
Chest-supported row	3 × 12	75 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Dumbbell row	3 × 10	75 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Rear delt fly	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Hammer curl	2 × 12	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.

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.