60 Minutes Advanced Back Workout with Barbell
A 60 minutes strength workout targeting your back using barbell equipment. 4 exercises, 20 total sets, designed for advanced lifters.
60 Minutes
Duration
20
Total Sets
3-6 reps
Rep Range
~1050
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand inside the trap bar with feet hip-width apart.
- Grip the handles and push your hips back slightly.
- Drive through the floor to stand up, extending hips and knees together.
Straddle the bar with feet wider than shoulder-width.
Form cues
- Straddle the bar with feet wider than shoulder-width.
- Hinge forward and grip the handle or V-grip attachment.
- Pull the weight to your chest, keeping your elbows close to your body.
Set up a flat bench on blocks or bumper plates so a barbell can hang at full arm extension below.
Form cues
- Set up a flat bench on blocks or bumper plates so a barbell can hang at full arm extension below.
- Lie face down on the bench with your chest at the edge and grab the barbell.
- Row the barbell to the underside of the bench, squeezing your shoulder blades together.
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 strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.