Training· 6 min read
Back workout programme: pulling options and progression
The back examples combine vertical and horizontal pulls with optional straight-arm cable work. Choose one workload suited to the rest of your week. A row does not build only thickness while a pulldown builds only width, and a deadlift does not replace every pulling task.
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The essentials before you start.
- Choose one workload and count repetitions of it across the week.
- Tables give coaching examples; the cited studies do not validate the exact whole plan.
- Record setup, range and effort alongside sets, repetitions and load.
- Optional advanced methods are not compulsory or automatically suitable.
Choose the workload and fit it into the week
The tables contain 10, 14 and 16 exercise sets per occurrence, counting unilateral work once per side. Repeat a complete table twice and those totals double; alternatively divide the chosen work across two shorter sessions. Include other rows, pull-ups, grip and hinge work when judging recovery, rather than counting this page in isolation.
For unilateral work, complete the stated sets on each side. For example, 3 sets per side means 3 for the left and 3 for the right; each side receives 3, not 6. The totals here add the listed exercise sets without adding left and right together. They are not a count of every separate one-sided bout or a precise set dose for every muscle involved.
Practical movement and setup cues
On a pulldown, set the thigh pad and a usable grip. On a seated or supported row, keep the chosen torso angle and range repeatable. A seal row needs a stable bench and clear space for the bar. A single-arm cable pull changes support and lever position; record the setup on each side.
What the cited evidence does and does not establish
The cited volume, frequency and loading syntheses do not test this exact sequence or establish an ideal number of back sets for each person. Findings from programmes taken to failure do not make failure compulsory for every set in these examples.
Lower-demand example workout
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
| Exercise | Sets | Repetitions | Effort | Rest |
|---|---|---|---|---|
| Lat pulldown | 4 | 10 | RPE 8 | 2 min |
| Seated cable row | 4 | 10 | RPE 8 – 9 | 2 min |
| Straight-arm cable pulldown | 2 | 20 | RPE 10 | 1 min 30 |
Moderate-demand example workout
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
| Exercise | Sets | Repetitions | Effort | Rest |
|---|---|---|---|---|
| Overhand pull-up | 4 | 6 | RPE 8 | 2 min 30 |
| Seal row | 4 | 8 | RPE 8 | 2 min |
| Single-arm cable pulldown | 4 per arm | 12 | RPE 9 | 2 min |
| Straight-arm cable pulldown | 2 | 20 | RPE 10 | 1 min 30 |
Higher-demand example workout
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
| Exercise | Sets | Repetitions | Effort | Rest |
|---|---|---|---|---|
| Overhand pull-up | 1 heavier, then 3 | 4 – 6, then 8 | RPE 8 | 2 min 30 |
| Seal row | 4 | 8 | RPE 8 | 2 min |
| Single-arm cable pulldown | 4 per arm | 10 + 10 in a cluster | RPE 9 | 2 min |
| Straight-arm cable pulldown | 4 | 12 + optional drop set | RPE 10 | 1 min 30 |
Illustrative progression: adapt the pace
The weeks illustrate a possible sequence, not a required pace or guaranteed outcome. A weight increment must be manageable for the equipment and exercise.
| Week | Load | Repetitions per set |
|---|---|---|
| 1 | 50 kg | 8 |
| 2 | 50 kg | 9 – 10 |
| 3 | 50 kg | 11 |
| 4 | 50 kg | 12 |
| 5 | 52.5 kg | 8 |
Effort, rest and optional methods
For the RIR-based strength scale, RPE 8 means roughly two further valid repetitions seemed possible. RPE for a timed hold is only a broad effort description, not a precise repetition conversion. Use the RPE guide to keep the scales distinct.
Warm up with relevant lighter practice, as described in the warm-up guide. Rest enough to repeat the intended movement; the listed intervals are examples, not universal biological limits.
A back-off set follows a heavier set with a manageable reduction in load. A cluster divides a set into mini-blocks separated by a short rest. Rest-pause or drop sets add work beyond the first block. These are optional higher-demand methods and need a suitable setup and finish; they are not required to progress.
The optional single-arm pulldown cluster is 10 repetitions, 30 seconds of rest, then up to 10 more on the same side with the same load. Record both blocks and the pause; one cluster is not equivalent to one ordinary uninterrupted set. The optional drop-set example reduces the load by about 40% after the first block. Omit these methods if you cannot retain control.
Progress while keeping the task comparable
Record the exercise, support or machine settings, range, load, repetitions and effort. Build within a chosen repetition range, then consider a manageable increment when the existing work is repeatable. A change of exercise or tempo needs a new comparison.
If recovery or performance worsens across several sessions, review total work, rest and the rest of the week before adding more sets. Stop for sharp pain and seek individual advice for persistent symptoms rather than using a programme table as rehabilitation.
Use one programme structure as the main plan, rather than adding every linked muscle-specific page on top. Browse the programme collection to compare schedules and the exercise collection for available movement guides.
Illustrated movement examples
The original illustrations are retained. Furniture shown in an image is not proof of a suitable load-bearing support; choose purpose-built equipment and the controlled setup described above.
Movement example 1
Movement example 2
Movement example 3
Movement example 4
Movement example 5
Movement example 6
Frequently asked questions
Should I do every table on this page?
No. Select the relevant workload or schedule. Alternatives and higher-demand methods are options, not additions to every workout.
Are the sets per session or per week?
Workout rows are per occurrence. Repeating a full workout multiplies its exercise-set total; a weekly distribution must be stated separately.
When should I add load?
When the current task and chosen range are repeatable and the next increment is manageable. The example weeks do not impose a deadline.
Do the cited studies prove this exact programme works best?
No. They provide context for particular variables or exercises, not validation of every combination and individual prescription.
Sources and limitations
Sources support the passages that cite them. Practical suggestions are coaching choices to adapt to your own situation.
- Schoenfeld et al. · 2017 · Weekly volume and muscle-size synthesis. ↗
No individual set ceiling or validation of these tables.
- Schoenfeld et al. · 2016 · Training-frequency synthesis. ↗
Short heterogeneous evidence; not validation of this exact schedule.
- Schoenfeld et al. · 2017 · Low- and high-load training synthesis. ↗
Included failure protocols do not make failure mandatory for these workouts.
This general information does not replace individual advice. Zepraug’s limitations.