01 · back
Assisted pull-ups
3x10 · RPE 10
← All programs
build_muscle · strength · intermediate
Back Focus
by Andrey Skoromny
9-week back specialization with rows, pulldowns, deadlifts, and pullover work. Builds width and thickness across the upper and lower back.
Structure
Mesocycle 1
5 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
Mesocycle 2
4 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
Sample session
6 exercises · 48 min · ~240 kcalA peek inside Day 1 of Back Focus. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.
02 · chest
Smith machine bench press
3х10 · RPE 7
03 · chest
Incline barbell bench press (30°)
3х12 · RPE 8
04 · chest
Cable crossover
2x15 · RPE 7
05 · chest
Hammer Strength chest press
2x20 · RPE 7
06 · core
Hanging leg raise
3х15 · RPE 8
ready when you are
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