Program Description
General fitness, but with a back development bias.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedApr 23, 2025 12:21
- Last EditedJun 18, 2025 09:31
Summary
Transform your upper body strength with the Back Bias program, a focused 4-week journey designed for dedicated lifters. Comprising three intense sessions per week, this program utilizes supersets to maximize muscle engagement and build a powerful back. You'll tackle a variety of exercises, including barbell rows and weighted pull-ups, ensuring balanced development and improved performance. Equip yourself with a full gym and get ready to elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
1B
Clap Push Up
4
0.5 mins
RPE 8
2A
Barbell Row
4
8-12 reps
RPE 8
2B
Inverted Row
4
20-30 reps
RPE 8
3A
Pull-Up (Weighted)
4
8-12 reps
RPE 8
3B
Reverse Hyperextension
4
0.5 mins
RPE 8
4
Med Ball Slam
4
0.5 mins
RPE 8
5
Lateral Med Ball Throw
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Clap Push Up
4
0.5 mins
RPE 9
2A
Barbell Row
4
8-12 reps
RPE 9
2B
Inverted Row
4
20-30 reps
RPE 9
3A
Pull-Up (Weighted)
4
8-12 reps
RPE 9
3B
Reverse Hyperextension
4
0.5 mins
RPE 9
4
Med Ball Slam
4
0.5 mins
RPE 9
5
Lateral Med Ball Throw
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 10
1B
Clap Push Up
4
0.5 mins
RPE 10
2A
Barbell Row
4
8-12 reps
RPE 10
2B
Inverted Row
4
20-30 reps
RPE 10
3A
Pull-Up (Weighted)
4
8-12 reps
RPE 10
3B
Reverse Hyperextension
4
0.5 mins
RPE 10
4
Med Ball Slam
4
0.5 mins
RPE 10
5
Lateral Med Ball Throw
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 6
1B
Clap Push Up
4
0.5 mins
RPE 6
2A
Barbell Row
4
8-12 reps
RPE 6
2B
Inverted Row
4
20-30 reps
RPE 6
3A
Pull-Up (Weighted)
4
8-12 reps
RPE 6
3B
Reverse Hyperextension
4
0.5 mins
RPE 6
4
Med Ball Slam
4
0.5 mins
RPE 6
5
Lateral Med Ball Throw
3
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12-15 reps
RPE 8
1B
Squat (Bodyweight)
3
0.5 mins
RPE 8
2A
Lunge (Dumbbell)
3
12 reps
RPE 8
2B
Lunge (Bodyweight)
3
0.5 mins
RPE 8
3A
Abs Crunch (Bodyweight)
5
0.5 mins
RPE 8
3B
Mountain Climber
5
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12-15 reps
RPE 9
1B
Squat (Bodyweight)
3
0.5 mins
RPE 9
2A
Lunge (Dumbbell)
3
12 reps
RPE 9
2B
Lunge (Bodyweight)
3
0.5 mins
RPE 9
3A
Abs Crunch (Bodyweight)
5
0.5 mins
RPE 9
3B
Mountain Climber
5
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12-15 reps
RPE 10
1B
Squat (Bodyweight)
3
0.5 mins
RPE 10
2A
Lunge (Dumbbell)
3
12 reps
RPE 10
2B
Lunge (Bodyweight)
3
0.5 mins
RPE 10
3A
Abs Crunch (Bodyweight)
5
0.5 mins
RPE 10
3B
Mountain Climber
5
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12-15 reps
RPE 6
1B
Squat (Bodyweight)
3
0.5 mins
RPE 6
2A
Lunge (Dumbbell)
3
12 reps
RPE 6
2B
Lunge (Bodyweight)
3
0.5 mins
RPE 6
3A
Abs Crunch (Bodyweight)
5
0.5 mins
RPE 6
3B
Mountain Climber
5
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
1B
Clap Push Up
4
0.5 mins
RPE 8
2A
Barbell Row
4
8-12 reps
RPE 8
2B
Inverted Row
4
20-30 reps
RPE 8
3A
Pull-Up (Weighted)
4
8-12 reps
RPE 8
3B
Reverse Hyperextension
4
0.5 mins
RPE 8
4
Med Ball Slam
4
0.5 mins
RPE 8
5
Lateral Med Ball Throw
3
0.5 mins
RPE 8
6A
Squat (Barbell)
3
12-15 reps
RPE 8
6B
Squat (Bodyweight)
3
0.5 mins
RPE 8
7A
Lunge (Dumbbell)
3
12 reps
RPE 8
7B
Lunge (Bodyweight)
3
0.5 mins
RPE 8
8A
Abs Crunch (Bodyweight)
5
0.5 mins
RPE 8
8B
Mountain Climber
5
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Clap Push Up
4
0.5 mins
RPE 9
2A
Barbell Row
4
8-12 reps
RPE 9
2B
Inverted Row
4
20-30 reps
RPE 9
3A
Pull-Up (Weighted)
4
8-12 reps
RPE 9
3B
Reverse Hyperextension
4
0.5 mins
RPE 9
4
Med Ball Slam
4
0.5 mins
RPE 9
5
Lateral Med Ball Throw
3
0.5 mins
RPE 9
6A
Squat (Barbell)
3
12-15 reps
RPE 9
6B
Squat (Bodyweight)
3
0.5 mins
RPE 9
7A
Lunge (Dumbbell)
3
12 reps
RPE 9
7B
Lunge (Bodyweight)
3
0.5 mins
RPE 9
8A
Abs Crunch (Bodyweight)
5
0.5 mins
RPE 9
8B
Mountain Climber
5
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 10
1B
Clap Push Up
4
0.5 mins
RPE 10
2A
Barbell Row
4
8-12 reps
RPE 10
2B
Inverted Row
4
20-30 reps
RPE 10
3A
Pull-Up (Weighted)
4
8-12 reps
RPE 10
3B
Reverse Hyperextension
4
0.5 mins
RPE 10
4
Med Ball Slam
4
0.5 mins
RPE 10
5
Lateral Med Ball Throw
3
0.5 mins
RPE 10
6A
Squat (Barbell)
3
12-15 reps
RPE 10
6B
Squat (Bodyweight)
3
0.5 mins
RPE 10
7A
Lunge (Dumbbell)
3
12 reps
RPE 10
7B
Lunge (Bodyweight)
3
0.5 mins
RPE 10
8A
Abs Crunch (Bodyweight)
5
0.5 mins
RPE 10
8B
Mountain Climber
5
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 6
1B
Clap Push Up
4
0.5 mins
RPE 6
2A
Barbell Row
4
8-12 reps
RPE 6
2B
Inverted Row
4
20-30 reps
RPE 6
3A
Pull-Up (Weighted)
4
8-12 reps
RPE 6
3B
Reverse Hyperextension
4
0.5 mins
RPE 6
4
Med Ball Slam
4
0.5 mins
RPE 6
5
Lateral Med Ball Throw
3
0.5 mins
RPE 6
6A
Squat (Barbell)
3
12-15 reps
RPE 6
6B
Squat (Bodyweight)
3
0.5 mins
RPE 6
7A
Lunge (Dumbbell)
3
12 reps
RPE 6
7B
Lunge (Bodyweight)
3
0.5 mins
RPE 6
8A
Abs Crunch (Bodyweight)
5
0.5 mins
RPE 6
8B
Mountain Climber
5
0.5 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1A
Incline Bench Press (Barbell)4 Sets
8-12 Reps
@8
1B
Clap Push Up4 Sets
0.5 mins
@8
2A
Barbell Row4 Sets
8-12 Reps
@8
2B
Inverted Row4 Sets
20-30 Reps
@8
3A
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
3B
Reverse Hyperextension4 Sets
0.5 mins
@8
4
Med Ball Slam4 Sets
0.5 mins
@8
5
Lateral Med Ball Throw3 Sets
0.5 mins
@8
Day 2
1A
Squat (Barbell)3 Sets
12-15 Reps
@8
1B
Squat (Bodyweight)3 Sets
0.5 mins
@8
2A
Lunge (Dumbbell)3 Sets
12 Reps
@8
2B
Lunge (Bodyweight)3 Sets
0.5 mins
@8
3A
Abs Crunch (Bodyweight)5 Sets
0.5 mins
@8
3B
Mountain Climber5 Sets
0.5 mins
@8
Day 3
1A
Incline Bench Press (Barbell)4 Sets
8-12 Reps
@8
1B
Clap Push Up4 Sets
0.5 mins
@8
2A
Barbell Row4 Sets
8-12 Reps
@8
2B
Inverted Row4 Sets
20-30 Reps
@8
3A
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
3B
Reverse Hyperextension4 Sets
0.5 mins
@8
4
Med Ball Slam4 Sets
0.5 mins
@8
5
Lateral Med Ball Throw3 Sets
0.5 mins
@8
6A
Squat (Barbell)3 Sets
12-15 Reps
@8
6B
Squat (Bodyweight)3 Sets
0.5 mins
@8
7A
Lunge (Dumbbell)3 Sets
12 Reps
@8
7B
Lunge (Bodyweight)3 Sets
0.5 mins
@8
8A
Abs Crunch (Bodyweight)5 Sets
0.5 mins
@8
8B
Mountain Climber5 Sets
0.5 mins
@8