Back Attack
Build a back so wide you'll need to turn sideways through doorways. Four days of strategic pulling for maximum V-taper and thickness. Prepare to outgrow shirts.
Who it's for
A 4-day intermediate program with extra work for back and biceps: 18 exercises across 4 sessions a week.
Focus muscles: Back, Biceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
4 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Back Width
Wide grip focus
Day 2
Push & Legs
Non-back work
Day 3
Back Thickness
Row variations
Day 4
Back Volume
High volume back
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Back | 27 | Excessive |
| Biceps | 21 | Excessive |
| Lats | 19.5 | High |
| Glutes | 9 | Moderate |
| Quadriceps | 7.5 | Maintenance |
| Shoulders | 7.5 | Maintenance |
| Traps | 7.5 | Moderate |
| Hamstrings | 6 | Moderate |
| Chest | 3 | Maintenance |
| Triceps | 3 | Maintenance |
| Abs | 1.5 | Maintenance |
| Forearms | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Back Attack in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.