New

HC Gives You Wings - Back Specialization (4-5X/week)

Hypertrophy Coach

Coach

Joe Bennett Hypertrophy Coach

If you want a back like Dorian Yates…you'll need his parents and exact same life choices...BUT if you want your back to be as wide and thick as it can get, HC Gives You Wings is built to take you there.

Back is one of the hardest muscle groups to train well. It's hard to feel, easy to overthink, and most people either do too little of the right stuff or too much of everything. This program cuts through that with targeted programming that develops your lats for width, your upper back for thickness, and your erectors for that full, complete look from every angle.

No eight-exercise "hit every angle" sessions that just stupidly wrecks you.

No aimlessly adding rows until something grows.

Just a smarter back program, built around how your back actually works.

$49

Get HC Gives You Wings - Back Specialization (4-5X/week)

Width & Thickness Are Different Problems

Most people train "back" like it's one thing. It's not. Your lats and teres major drive width. The kind that makes you look wider in a t-shirt. Your traps and rhomboids build the thickness that makes your back look dense from behind. Your erectors give you that full column of muscle running down your spine. This program trains all three intentionally, not incidentally.

Stop Leaving Gains in Your Forearms

Back is the hardest muscle group to actually feel working. Most people finish a pulling session with a forearm pump, a bicep pump, and sore elbows — and wonder why their lats aren't growing. The answer isn't more sets. It's better execution. This program includes exercise-specific coaching cues that keep tension where it belongs: on your back, not your arms.

+8 Exercises for the back is too much

There's a common idea that you need to "hit every angle" of your back. The result is usually 8 exercises, most of which are redundant, with fatigue so high by exercise five that the last three are nearly useless. Excessive volume doesn't make you grow faster. It lowers the quality of even your best exercises. This program is built around the right amount of work, not the most possible amount.

Row for Lats ≠ Row for Upper Back

Rowing is not one movement. The mechanics that load your upper back are different from the mechanics that load your lats, and most people train them the same way and wonder why one area isn't developing. This program structures your pulling work so each session has clear intent, and you always know which muscles you're targeting and why.

For Lifters With a Lagging Back

If your front development is outpacing your back… If your pulling feels like a bicep exercise… Or if you've been training back consistently and still can't feel it grow… This program makes back the priority it should have been all along.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Execution cues on every movement

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Commercial gym equipment required

Sample Week

Week 1 of 12-week program

Sunday

Pull

Chest Supported Tbar Row

2 x 8

Neutral Grip Machine Pull Down

2 x 8

RDL

2 x 8

Cable Rear Delts

8, 8, 12

Single Arm Machine Preacher Curls

8, 8, 12

Incline Cable Curl

8, 8, 12

Monday

Push

Incline DB Press

2 x 8

Roller Cable Flys

3 x 8

High Incline Smith Press

3 x 8

Lying Cuff Lateral Raises

8, 12, 15

Single Arm Cuff Cable Extensions

3 x 8

Dips

2 x 8

Tuesday

Lower

Smith Squats

2 x 8

Seated Leg Curl

2 x 8

Leg Extensions

8, 12

Leg Press

2 x 10

Barbell Thrusts

2 x 8

Hip Loaded Calf Raise

8, 10, 10

Wednesday

Back

Neutral Grip Pull Ups

2 x 8

Chest Supported Machine Row Upper Back And Lat

2 x 8

Chest Supported Tbar Row

2 x 8

Low Back Extensions

2 x 8

Friday

Back/Upper

Seated Rope Pull Over

8, 8, 10

Chest Supported Incline Dumbbell Shrug

2 x 10

Machine Incline Press

2 x 8

DB Preacher Curls

2 x 8

Cross Cable Triceps Extensions

8, 10

Coach

More from Hypertrophy Coach

Joe Bennett Hypertrophy Coach

Olympian Coach | Educator | 20+ years of coaching experience I've coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork.

If your back has been lagging, this is it.

You need to understand what you're actually training. Choose exercises that load the right muscles. And follow a plan that builds volume intelligently — not just piles it on. HC Gives You Wings is that plan.

Get HC Gives You Wings - Back Specialization (4-5X/week)