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Back Width Specialization · 4-day

Build a wide back

Back Width Specialization · 4-day

Pull-ups, lat-focused work, and rows. Twice-a-week back priority for visible width.

Two dedicated back days (one width-focused, one thickness-focused) plus two minimal upper-body sessions to recover. The classic back-priority block for advanced bodybuilders.

backwidthlatspecialization

Sample week

The full template is what gets cloned into your account.

Mon

Back Width

4 lifts

  • Wide-Grip Pull-Up

    5×6-10

  • Wide-Grip Lat Pulldown

    4×10

  • Single-Arm Lat Pulldown

    3×10 each

  • Straight-Arm Pulldown

    4×12

Tue

Bench Maintenance

3 lifts

  • Barbell Bench Press

    3×6

  • Overhead Press

    3×8

  • Lateral Raise

    3×15

Thu

Back Thickness

4 lifts

  • Barbell Row

    5×6

  • Chest-Supported Row

    4×10

  • Seated Cable Row

    3×12

  • Dumbbell Shrug

    3×12

Fri

Legs Maintenance

3 lifts

  • Back Squat

    3×6

  • Romanian Deadlift

    3×8

  • Hanging Leg Raise

    3×10