Program
The Back Attack
A 6-week upper/lower hypertrophy program for beginner to intermediate lifters with a clear back specialization focus. Built to maximize back development through strategic exercise selection, progressive volume, varied movement patterns, controlled fatigue, and an optional deload, while maintaining balanced full-body progress.
Program schedule
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Week 1Preview
4 workouts
Week 1Preview
4 workouts
Day 1 - Upper A7 exercises
Dumbbell Bench Press2 sets
2 sets
Cable Row3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Lat Pulldown Dual Pulley3 sets
3 sets
Machine Rear Delt Fly2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Day 2 - Lower A6 exercises
Belt Squat2 sets
2 sets
Leg Extension2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Dumbbell Walking Lunge2 sets
2 sets
Lying Leg Curl2 sets
2 sets
Ab Roller2 sets
2 sets
Day 3 - Upper A7 exercises
Incline Dumbbell Bench Press2 sets
2 sets
Meadows Rows3 sets
3 sets
Single Arm Lat Pulldown3 sets
3 sets
Cable Pull Over2 sets
2 sets
Triceps Pushdown2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Cable Hammer Curl2 sets
2 sets
Day 4 - Lower B6 exercises
Leg Press2 sets
2 sets
Back Extension2 sets
2 sets
Hip Abduction Machine2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise3 sets
3 sets
Cable Crunch2 sets
2 sets
Week 2Preview
4 workouts
Week 2Preview
4 workouts
Day 1 - Upper A7 exercises
Dumbbell Bench Press3 sets
3 sets
Cable Row3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Lat Pulldown Dual Pulley4 sets
4 sets
Machine Rear Delt Fly2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Day 2 - Lower A6 exercises
Belt Squat2 sets
2 sets
Leg Extension2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Dumbbell Walking Lunge3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Ab Roller2 sets
2 sets
Day 3 - Upper A7 exercises
Incline Dumbbell Bench Press3 sets
3 sets
Meadows Rows4 sets
4 sets
Single Arm Lat Pulldown4 sets
4 sets
Cable Pull Over2 sets
2 sets
Triceps Pushdown2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Cable Hammer Curl2 sets
2 sets
Day 4 - Lower B6 exercises
Leg Press3 sets
3 sets
Back Extension2 sets
2 sets
Hip Abduction Machine2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise3 sets
3 sets
Cable Crunch2 sets
2 sets
Week 3Preview
4 workouts
Week 3Preview
4 workouts
Day 1 - Upper A7 exercises
Dumbbell Bench Press3 sets
3 sets
Cable Row4 sets
4 sets
Machine Chest Fly2 sets
2 sets
Lat Pulldown Dual Pulley4 sets
4 sets
Machine Rear Delt Fly2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Day 2 - Lower A6 exercises
Belt Squat3 sets
3 sets
Leg Extension2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Dumbbell Walking Lunge3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Ab Roller2 sets
2 sets
Day 3 - Upper A7 exercises
Incline Dumbbell Bench Press3 sets
3 sets
Meadows Rows4 sets
4 sets
Single Arm Lat Pulldown4 sets
4 sets
Cable Pull Over3 sets
3 sets
Triceps Pushdown2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Cable Hammer Curl2 sets
2 sets
Day 4 - Lower B6 exercises
Leg Press3 sets
3 sets
Back Extension2 sets
2 sets
Hip Abduction Machine2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise4 sets
4 sets
Cable Crunch2 sets
2 sets
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