The Best Program For Building A MASSIVE Back (Free)

Pull Up Program

Step 1: Figure out your 1RM (not true 1RM but comfortable, clean 1RM)
Step 2: You will need three days for this program. Ideally something like Monday-Thursday-Saturday. Or Tuesday-Thursday-Saturday.
Step 3: We'll be using RIR (reps in reserve). This means how many good clean reps you have in you left in the set. So if you can do 10 reps bodyweight, a set at RIR means you would stop the set when you can only do 2 more clean reps aka 8 reps.

We use RIR so this program scales with your skill vs strict rep amounts (Do 4x8 etc)

Week 1
Day 1 Monday (Moderate)
Weighted: 4x6 @ 40%
Weightless: 1 AMRAP Set, stopping at RIR 2

Day 2 Thursday (Heavy)
Weightless: 1 AMRAP Set, stopping at RIR 3
Weighted: 5x3 @ 65%
Weightless: 1 AMRAP Set, stopping at RIR 2

Day 3 Saturday (Volume)
On this day, the goal is to get 60 total reps. You can do this with any rep scheme that's comfortable for you. This can be 6 sets of 10 reps, 10 sets of 6 reps...whatever works for you!

Week 2
Day 1 Monday (Moderate)
Weighted: 4x6 @ 45%
Weightless: 1 AMRAP Set, stopping at RIR 2

Day 2 Thursday (Heavy)
Weightless: 1 AMRAP Set, stopping at RIR 3
Weighted: 5x3 @ 70%
Weightless: 1 AMRAP Set, stopping at RIR 2

Day 3 Saturday (Volume)
On this day, the goal is to get 65 total reps. You can do this with any rep scheme that's comfortable for you.

Week 3
Day 1 Monday (Moderate)
Weighted: 4x6 @ 50%
Weightless: 1 AMRAP Set, stopping at RIR 2

Day 2 Thursday (Heavy)
Weightless: 1 AMRAP Set, stopping at RIR 3
Weighted: 5x3 @ 75%
Weightless: 1 AMRAP Set, stopping at RIR 2

Day 3 Saturday (Volume)
On this day, the goal is to get 70 total reps. You can do this with any rep scheme that's comfortable for you.

Week 4
Day 1 Monday (Moderate)
Weighted: 4x6 @ 55%
Weightless: 1 AMRAP Set, stopping at RIR 2

Day 2 Thursday (Heavy)
Weightless: 1 AMRAP Set, stopping at RIR 3
Weighted: 5x3 @ 80%
Weightless: 1 AMRAP Set, stopping at RIR 2

Day 3 Saturday (Volume)
On this day, the goal is to get 75 total reps. You can do this with any rep scheme that's comfortable for you.

Week 5 (Deload)
Day 1 Monday (Moderate)
Weighted: 4x6 @ 35%
Weightless: 1 AMRAP Set, stopping at RIR 3

Day 3 Thursday (Volume)
On this day, the goal is to get 50 total reps. You can do this with any rep scheme that's comfortable for you.

Week 6, you begin at Week 1 EXCEPT you start the percentages 5% higher (45% on Day 1 and 70% on Day 2). You also start the volume day (Day 3) with a goal of 65 total reps.

Keep repeating this process and your back should experience significant hypertrophy.

Видео The Best Program For Building A MASSIVE Back (Free) канала OmarIsuf