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Bringing Sexy “Back” 🏋🏾‍♀️

by Daejah M.
3 athletes joined

Program Description

To be comfortable in that backless dress and do a few pull ups

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 10, 2025 08:51
  • Last Edited
    Aug 27, 2025 04:10

Summary

Unleash your inner strength with "Bringing Sexy 'Back'"—a dynamic 2-week program designed to sculpt and define your back while boosting overall fitness. With five days of targeted workouts each week, you'll engage in a mix of cardio sessions and strength-building exercises like pull-ups, rows, and lat pulldowns. This program is perfect for those ready to elevate their training and achieve a powerful, toned physique. Get ready to feel strong and confident as you commit to this transformative journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
36.5%
Lats
28.6%
Biceps
11.6%
Other
4.1%
Olympic
3%
Abs
2.4%
Rear Delts
2.4%
Middle Delts
2.4%
Front Delts
1.8%
Triceps
1.8%
Lower Back
1.2%
Quadriceps
1.2%
Glutes
1.2%
Cardio
1%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Prayer
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Pendlay Row
3
12 reps
-
5
Kettlebell Gorilla Row
3
12 reps
-
6
Incline Walk (treadmill)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Prayer
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Pendlay Row
3
12 reps
-
5
Kettlebell Gorilla Row
3
12 reps
-
6
Incline Walk (treadmill)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Arnold Press
3
10 reps
-
4
Pull-Up (Band)
3
8 reps
-
5
Hang Clean
3
10 reps
-
6
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Arnold Press
3
10 reps
-
4
Pull-Up (Band)
3
8 reps
-
5
Hang Clean
3
10 reps
-
6
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
High Row
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Inverted Row
3
10 reps
-
5
Single Arm Iso Row
3
10 reps
-
6
Incline Walk (treadmill)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
High Row
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Inverted Row
3
10 reps
-
5
Single Arm Iso Row
3
10 reps
-
6
Incline Walk (treadmill)
1
10 mins
-
Week 1
1 / 2 Weeks
Day 2
1
Light Jog
1 Set
30 mins
-
Day 4
1
Jog
1 Set
25 mins
-
Day 1
1
Pull-Up (Band)
3 Sets
8 Reps
-
2
Lat Prayer
3 Sets
12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
4
Pendlay Row
3 Sets
12 Reps
-
5
Kettlebell Gorilla Row
3 Sets
12 Reps
-
6
Incline Walk (treadmill)
1 Set
10 mins
-
Day 3
1
T-Bar Row
3 Sets
10 Reps
-
2
Face Pull
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Pull-Up (Band)
3 Sets
8 Reps
-
5
Hang Clean
3 Sets
10 Reps
-
6
Stair Climber
1 Set
10 mins
-
Day 5
1
Pull-Up (Band)
3 Sets
8 Reps
-
2
High Row
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10 Reps
-
4
Inverted Row
3 Sets
10 Reps
-
5
Single Arm Iso Row
3 Sets
10 Reps
-
6
Incline Walk (treadmill)
1 Set
10 mins
-