45 Minutes Intermediate Back Workout with Barbell
A 45 minutes general fitness workout targeting your back using barbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand perpendicular to a loaded landmine with your lead foot forward.
- Grip the end of the barbell with an overhand grip.
- Row the bar toward your hip, driving your elbow up and back.
Stand with feet hip-width apart, bar over mid-foot, shins touching the bar.
Form cues
- Stand with feet hip-width apart, bar over mid-foot, shins touching the bar.
- Hinge at the hips and grip the bar just outside your knees.
- Brace your core, flatten your back, and push the floor away with your legs.
Finish strong — take the last set close to failure.
Form cues
- Hinge at the hips until your torso is roughly 45 degrees to the floor.
- Grip the bar slightly wider than shoulder-width, overhand or underhand.
- Pull the bar toward your lower chest, driving your elbows past your body.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum general fitness results.