4-Week Back Thickness & Density Program — VOLUME 1. 4 WEEKS · 1 WORKOUT / WEEK · THICKNESS & DENSITY. This is your thickness day. Pair it with Back Width Program V1 later in the week — at least two days apart; this session builds depth through the mid-back, traps, and rhomboids. Six exercises once per week for 4 weeks: Barbell Bent-Over Row 4x6-8, Pendlay Row 4x6-8, Neutral-Grip Dumbbell Row 3x8-10, Barbell Shrugs 3x10-12, Incline Prone Dumbbell Row 3x10-12, Snatch-Grip Barbell High Pull 3x8-10. Progress every week — increase weight or reps, when you reach top of rep range on every set with solid form add ~2.5-5 lb next week; log everything. By Warren Kelly, The Program Vault.