Back and Biceps Workout Plan

What is a good back and biceps workout?

A good back and biceps workout balances vertical pulling for width (pull-ups, lat pulldowns) with horizontal rowing for thickness (barbell rows, dumbbell rows, T-bar rows). This 4-day program features two dedicated back and biceps sessions per week delivering 18-22 weekly back sets, significantly exceeding a standard program.

How is the back and biceps plan structured?

Monday builds back width through pull-ups, lat pulldowns, and cable pullovers, finishing with direct bicep work. Thursday emphasises back thickness with multiple rowing variations and chest-supported rows, plus more bicep isolation. Two upper body sessions ensure balanced pulling-to-pushing volume.

How do you build a bigger back?

Focus on initiating each rep by retracting your shoulder blades rather than pulling with your arms. Use straps on heavy rows if grip becomes the limiting factor. The back can handle high training volume, so push your sets hard while maintaining full range of motion for maximum muscle activation.