The Program Vault
BodybuildingBack Width Program V3 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 width day. Pair it with Back Thickness Program V3 later in the week — back training in this system is split in two: this session builds the lats and the V-taper, while the thickness session builds depth through the mid-back, traps, and rhomboids. Run both every week, at least two days apart.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Supinated (Reverse-Grip) Lat Pulldown
4 x 10
B
Cross-Cable Lat Prayer
4 x 12
C
Incline Dumbbell Lat Pullover
3 x 12
D
Kneeling Cable High-to-Low Lat Row
3 x 12
E
Wide Neutral-Grip Lat Pulldown
3 x 15
F
Straight-Arm Lat Pushdown (Rope)
3 x 20
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