The Back Blueprint

Unlock your strength potential with **The Back Blueprint**, a comprehensive 16-week program designed to sculpt your back and enhance overall upper body power. Committing to just four days a week, you'll engage in targeted exercises like Lat Pulldowns and Seated Rows, focusing on progressive overload to ensure continuous gains. Each session combines compound movements with accessory work, promoting balanced muscle development and stability. Get ready to build a strong, defined back while improving your pushing strength and overall athletic performance!

4-day-per-week strength and toning program designed for people who want to build a strong, defined physique while developing balanced, functional strength throughout the entire body.

This late-beginner program focuses on progressive overload, proper form, and balanced muscle development.

Each week alternates between upper-body and lower-body days, giving your muscles the recovery they need to grow and strengthen. Upper-body sessions emphasize pulling movements for the lats, rhomboids, and rear delts while incorporating pressing and arm work to maintain symmetry. Lower-body sessions target glutes, hamstrings, and quads for balanced leg development and improved strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

Bench Press (Close Grip)

Seated Overhead Press (Dumbbell)

Face Pull

Side Plank

Back & Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Hip Thrust (Dumbbell)

Leg Raise (Captain's Chair)

Lower Power

Bent Over Row (Barbell)

Pull-Up (Assisted)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Plank with Shoulder Taps

Back & Arms

Leg Extension

Hyperextension

Reverse Lunge (Dumbbell)

Hip Abductor (Machine)

Abs Crunch (Bodyweight)

Legs

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