30 Minutes Advanced Back Workout with Barbell
A 30 minutes muscle building workout targeting your back using barbell equipment. 3 exercises, 12 total sets, designed for advanced lifters.
30 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~420
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.
Advanced movement — prioritize form over weight.
Form cues
- Start in a deadlift position with an overhand grip slightly wider than shoulder-width.
- Pull the bar to knee height, then explosively extend your hips, knees, and ankles (triple extension).
- Shrug and pull yourself under the bar as it reaches chest height.
Finish strong — take the last set close to failure.
Form cues
- Set up with the bar on the floor, hinge forward until your torso is parallel.
- Grip the bar wider than shoulder-width.
- Explosively row the bar to your chest.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.