BACK THICKNESS PROGRAM V2 — 4-Week Back Thickness & Density Program — VOLUME 2 — 4 WEEKS · 1 WORKOUT / WEEK · THICKNESS & DENSITY. Six proven movements. One focused back session per week. Progressive overload, logged every set. Includes exercise demo videos and printable workout logs.

Back Thickness Program V2 is a focused 4-week phase built around a single back session per week. You will perform the same six exercises, in the same order, for four weeks — the program works by getting measurably stronger on those movements, not by chasing variety. Two back days, two jobs. This is your thickness day. Pair it with Back Width Program V2 later in the week — back training in this system is split in two: this session builds depth through the mid-back, traps, and rhomboids, while the width session builds the lats and the V-taper. Run both every week, at least two days apart. Warm up first. Spend about 5 minutes raising your body temperature, then do 2–3 progressively heavier warm-up sets on the first exercise before your first working set. Rest 1–2 minutes between sets. Each exercise lists its own rest period. Rest long enough to repeat the effort with good form — no longer. Progress every week. Increase weight or reps each week. When you reach the top of the rep range on every set with solid form, add weight next week (about 2.5–5 lb on upper-body lifts). Log everything. Use the workout logs at the back of this program to record weight × reps for every set, and watch the form videos in the Exercise Guide before your first session.