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12-Week Back and Arms Focus

Evan Holmes Coaching

Bodybuilding
Coach
Evan Holmes

This is a beginner-advanced level program that I originally designed as a 12-week training block for my Team Aesthetics training group (scroll down to see my groups!), but after receiving so much positive feedback on it, I decided to make it into it's own standalone program so that more than just my group members could enjoy it.

While sticking with the aspects of this program that made it such a hit, I have since optimized it further and improved on some things so that it's even better than it was originally. I think this program does a very good job of covering a lot of bases in a 4-day/week structure without much fatigue overlap.

This program focuses on the overall back and arms, but still provides enough stimulus to the rest of the body to see progress in those areas as well. As with all of my programming, the exercise selection, sequencing, volume/intensity progressions etc. are all based on the newest and best quality research available to ensure that you get the best progress possible.

Unlike with my groups, you won't have access to me to ask questions or get feedback on technique. If you're looking for that, scroll down and join one of my membership groups!

Features
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Programming 4 days per week
The split looks like this: upper (back/triceps focus), biceps/legs, rest, upper (back/triceps focus), chest/biceps/delts, rest, rest.
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Exercise Video Guidance
Every exercise has a video demo to go with it so you know exactly what I'm looking for! Some videos demo multiple variations.
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Detailed, expert instruction
Beyond sets and reps, you'll understand intent, tempo, intensity, and everything else that I'm looking for from you in order to maximize results.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get the training experience you deserve. Track your progress and so much more!
Equipment
Required
Conventional/Commercial Gym
Recommended
Lifting Straps
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Assisted Pull-up

2 x 10

B

Shoulder-width Cable Row

2 x 10

C

SA Chest-supported DB Row

4 x 10

D

Cross-body Cable Ext

4 x 10

E

Dips (Weighted If Necessary)

2 x 10

F

Seated Machine Lateral Raise

3 x 10

Monday
2024-1-30

A

Machine Preacher Curl

2 x 10

B

Stabilized DB Hammer Curl

2 x 10

C

Seated Hamstring Curl

2 x 10

D

Tempo Paused Hack Squat

2 x 10

E

45 Degree Extension

2 x 10

F

Single Leg Leg Extension

4 x 10

Wednesday
2024-2-1

A

Bench-supported Push-down

2 x 10

B

Katana Extension

4 x 10

C

Chest-supported Upper Back Machine Row

2 x 10

D

Lat Pull-down

2 x 10

E

Bench-supported SA Lat Pull-down

4 x 10

F

Paused Standing Calf Raise

3 x 10

Thursday
2024-2-2

A

Stabilized DB Curl

2 x 10

B

Rope Hammer Drag Curl

2 x 10

C

Incline DB Press

2 x 10

D

Flat Machine Press

2 x 10

E

Machine Pec Deck

2 x 10

F

Chest-supported DB Lateral Raise

2 x 10

Coach
coach-avatar Evan Holmes

Evan is the owner of Evan Holmes Hypertrophy Coaching and has over 5 years of coaching experience. His passion for lifting began at the young age of 14 and has spent every year since then learning, researching, and refining his approach to fitness and health. Evan is dedicated to providing his clients with the most research-backed methods available and a level of service that ensures results.

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12 Weeks of GAINS

A highly reviewed program that will change the way you view training

Get 12-Week Back and Arms Focus
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12-Week Back and Arms Focus