6-Week Biggest & Baddest Back

Nam Thomas

Bodybuilding, Strength & Conditioning, Functional Training
Coach
Nam Thomas

I created a program that you can ADD-ON to any training program that you're already doing.

This is designed to build the biggest and baddest back in the game. The type of back that can literally block out the sun.

There's a perfect balance of deadlifts, rows, and pulldowns, to give you a complete approach to back training.

If training and developing your back is a weakness, this is THE PROGRAM for you.

Expect 2 sessions per week, and about 45-minute sessions that will target your back specifically.

Every single movement, rep scheme, and progression is carefully plotted so that you're on the fast path to progress.

This program is just 6 weeks long so feel free to rinse and repeat as needed.

Get your gains now by clicking the button below.

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Build the Back of Your Dreams
There's nothing wasted in this program. We're hitting 1-2 days of back training each week designed to get you real results.
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Programming from The Pros
You're getting everything that I've learned throughout my career training, competing, and coaching so that you get the shortest route from where you are today to where you wanna be.
Features
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Programming 2 days per week
2 days of back training each week, designed to be added on to any training program that you're already doing.
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Demo Videos
I've filmed each movement so you know exactly what I'm looking for.
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Detailed, expert instruction
There's so much more than just sets and reps, so expect coaching cues, rep ranges, and so much more.
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Delivered through TrainHeroic
I partner with the best tech in training so this training plan is delivered right to your fingertips in a way that makes training enjoyable.
Equipment
Required
Conventional Gym
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Sample Week
Week 1 of 6-week program
Sunday
Back Day 1

A

Straight Arm Pulldowns w/ Rope

3 x 15

B

Seated Reverse Grip Cable Rows

3 x 15

C

DB Rows

4 x 12

D

Bent Over Barbell Rows

4 x 12

E

Wide Grip Pulldowns

4 x 12

F

Hyperextensions

4 x 15

Wednesday
Back Day 2

A

DB Pullovers

4 x 12

B

Wide Grip Pulldowns

4 x 12

C

Bent Over Barbell Rows

4 x 12

D

Seated Close Grip Cable Rows

3 x 15

E

Bilateral DB Rows

4 x 12

F

Reverse Grip Pulldowns

3 x 15

Coach
coach-avatar Nam Thomas

I'm Nam Thomas. Author. Coach. Athlete. All-Time World Ranked. 3 world + 6 state records. Former D1 athlete.

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Build the Biggest & Baddest Back

6 Weeks of Progress are waiting for you!

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6-Week Biggest & Baddest Back