PLAN #3

BASIC BACK THICKNESS BUILDER

6 Exercises | 35–40 min

🏋️ Exercise 1 – Barbell Deadlift

👉 4 sets × 5–6 reps
📍 Neutral spine, controlled lift
🎯 Overall back mass & strength

🏋️ Exercise 2 – T-Bar Row

👉 3 sets × 8–10 reps
📍 Pull to lower chest
🎯 Mid-back thickness

🏋️ Exercise 3 – Close-Grip Seated Cable Row

👉 3 sets × 10–12 reps
📍 Elbows close, squeeze hard
🎯 Inner back density

🏋️ Exercise 4 – Neutral-Grip Lat Pulldown

👉 3 sets × 10–12 reps
📍 Pull elbows down
🎯 Lats + middle back

🏋️ Exercise 5 – Dumbbell Pullover

👉 3 sets × 12 reps
📍 Deep stretch at bottom
🎯 Upper lats & rib expansion

🏋️ Exercise 6 – Reverse Hyper / Back Extension

👉 3 sets × 15 reps
📍 Slow & controlled
🎯 Lower-back balance

🧠 WHY THIS PLAN IS DIFFERENT

✔ Deadlift + rows = serious thickness
✔ Pullover adds stretch & shape
✔ Balanced upper + lower back work

🚀 TRAINING TIP

Rest 60–90 sec for heavy lifts.
Focus on squeeze at top.