6–7 Brook Street, Albert Works, Bury BL9 6AH
Call : 0161 243 8124
24 Hour Gym
01 Width & Thickness

Back
Training

A powerful back is the foundation of a dominant physique. Train it effectively to improve posture, increase strength across all lifts, and build the iconic V-taper silhouette.

30%Upper Body Mass
4xPosture Boost
2xWeekly Training
Back Training
V-Taper Blueprint

The V-Taper Blueprint

Target every angle of the back for complete, dominant development

01

Latissimus Dorsi

Vertical Pulling Focus

Lat Pulldowns and Pull-ups create the "wings" needed for lateral width and the classic V-taper shape.

4 Sets • 10–12 Reps
02

Mid-Back Thickness

Horizontal Rowing Focus

Seated Rows and T-Bar Rows target the rhomboids and mid-traps for 3D density and postural strength.

3 Sets • 12–15 Reps
03

Posterior Chain

Heavy Compound Lifting

Deadlifts and Rack Pulls engage the entire back, driving massive hormonal response and overall thickness.

5 Sets • 5–8 Reps
Lat Training

Pulling Mechanics

The Science of Vertical & Horizontal Pulls

Vertical pulls target the outer lat for width. Horizontal pulls build mid-back thickness. You need both for a complete, developed back.

  • Lat Pulldowns: Wide grip for maximum lat spread and width.
  • Cable Rows: Seated rows for mid-back density and rhomboid development.
  • Deadlifts: The king of compound movements — full posterior chain engagement.
Training Split

Training Frequency

Train back 2x per week. Alternate between a vertical pull day and a horizontal row day for maximum muscle stimulus.

Day 1: Vertical Pull

Lat-focused: Pull-ups, Pulldowns, Single-Arm Rows

Day 2: Horizontal Pull

Thickness-focused: Barbell Rows, Cable Rows, Face Pulls

Volume
2xPer Week
20+Sets / Week
100%Results
Pro Tips

Back Principles

1

Drive elbows down and back, not hands. This maximises lat recruitment on all pulls.

2

Squeeze the mid-back at peak contraction of every row. Hold 1 second at the top.

3

Brace your core tight on deadlifts. A braced spine transfers maximum force.

The Burn

Back Day Finisher

End every session with this brutal superset to fully exhaust the lats.

Pull-UpsMax Reps
Face Pulls25 Reps
Cable RowDropset