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AW BACK Growth

by Alexander Wolodkowicz
1 athletes joined

Program Description

Just trying to build a program i like

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 15, 2024 04:26
  • Last Edited
    Jun 18, 2025 11:28

Summary

Unlock your potential with the AW BACK Growth program, an intensive 8-week journey designed to sculpt and strengthen your back while enhancing overall muscle growth. Committing to six days a week, you'll engage in a diverse mix of exercises, including bodyweight pull-ups, barbell squats, and machine rows, all tailored to push your limits. This program is perfect for those looking to build a powerful back and improve their lifting performance. Get ready to transform your physique and elevate your training game!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Chest Supported Row (Machine)
3
AMRAP
-
5
Leg Extension
3
AMRAP
-
6
Leg Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
4
AMRAP
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Chest Supported Row (Machine)
3
AMRAP
-
5
Leg Extension
4
AMRAP
-
6
Leg Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
4
AMRAP
-
3
Romanian Deadlift (Barbell)
4
AMRAP
-
4
Chest Supported Row (Machine)
3
AMRAP
-
5
Leg Extension
4
AMRAP
-
6
Leg Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
5
AMRAP
-
3
Romanian Deadlift (Barbell)
4
AMRAP
-
4
Chest Supported Row (Machine)
3
AMRAP
-
5
Leg Extension
4
AMRAP
-
6
Leg Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Chest Supported Row (Machine)
3
AMRAP
-
5
Leg Extension
3
AMRAP
-
6
Leg Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
4
AMRAP
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Chest Supported Row (Machine)
3
AMRAP
-
5
Leg Extension
4
AMRAP
-
6
Leg Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
4
AMRAP
-
3
Romanian Deadlift (Barbell)
4
AMRAP
-
4
Chest Supported Row (Machine)
3
AMRAP
-
5
Leg Extension
4
AMRAP
-
6
Leg Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
5
AMRAP
-
3
Romanian Deadlift (Barbell)
4
AMRAP
-
4
Chest Supported Row (Machine)
3
AMRAP
-
5
Leg Extension
4
AMRAP
-
6
Leg Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
3
Towel Hangs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
3
Towel Hangs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
3
Towel Hangs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
3
Towel Hangs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
3
Towel Hangs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
3
Towel Hangs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
3
Towel Hangs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
3
Towel Hangs
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
3
Bench Press (Close Grip)
3
AMRAP
-
4A
Bicep Curl (EZ Bar)
3
AMRAP
-
4B
Tricep Rope Push Down (Cable)
3
AMRAP
-
4C
Face Pull
3
AMRAP
-
5
Skull Crusher (Barbell)
2
AMRAP
-
6A
Bench Press (Dumbbell)
2
AMRAP
-
6B
Dumbbell High Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
3
Bench Press (Close Grip)
3
AMRAP
-
4A
Bicep Curl (EZ Bar)
3
AMRAP
-
4B
Tricep Rope Push Down (Cable)
3
AMRAP
-
4C
Face Pull
3
AMRAP
-
5
Skull Crusher (Barbell)
2
AMRAP
-
6A
Bench Press (Dumbbell)
2
AMRAP
-
6B
Dumbbell High Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Bench Press (Close Grip)
3
AMRAP
-
4A
Bicep Curl (EZ Bar)
3
AMRAP
-
4B
Tricep Rope Push Down (Cable)
3
AMRAP
-
4C
Face Pull
3
AMRAP
-
5
Skull Crusher (Barbell)
2
AMRAP
-
6A
Bench Press (Dumbbell)
2
AMRAP
-
6B
Dumbbell High Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Bench Press (Close Grip)
3
AMRAP
-
4A
Bicep Curl (EZ Bar)
3
AMRAP
-
4B
Tricep Rope Push Down (Cable)
3
AMRAP
-
4C
Face Pull
3
AMRAP
-
5
Skull Crusher (Barbell)
3
AMRAP
-
6A
Bench Press (Dumbbell)
2
AMRAP
-
6B
Dumbbell High Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
3
AMRAP
-
4A
Bicep Curl (Dumbbell)
3
AMRAP
-
4B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
4C
Face Pull
3
AMRAP
-
5
Skull Crusher (Barbell)
2
AMRAP
-
6A
Bench Press (Dumbbell)
2
AMRAP
-
6B
Dumbbell High Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
3
AMRAP
-
4A
Bicep Curl (Dumbbell)
3
AMRAP
-
4B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
4C
Face Pull
3
AMRAP
-
5
Skull Crusher (Barbell)
2
AMRAP
-
6A
Bench Press (Dumbbell)
2
AMRAP
-
6B
Dumbbell High Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Dip (Weighted)
3
AMRAP
-
4A
Bicep Curl (Dumbbell)
3
AMRAP
-
4B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
4C
Face Pull
3
AMRAP
-
5
Skull Crusher (Barbell)
2
AMRAP
-
6A
Bench Press (Dumbbell)
2
AMRAP
-
6B
Dumbbell High Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Dip (Weighted)
3
AMRAP
-
4A
Bicep Curl (Dumbbell)
3
AMRAP
-
4B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
4C
Face Pull
3
AMRAP
-
5
Skull Crusher (Barbell)
3
AMRAP
-
6A
Bench Press (Dumbbell)
2
AMRAP
-
6B
Dumbbell High Row
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Rotations
4
AMRAP
-
2
Band Face Pull
3
AMRAP
-
3
Band Extensions
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Rotations
4
AMRAP
-
2
Band Face Pull
3
AMRAP
-
3
Band Extensions
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Rotations
4
AMRAP
-
2
Band Face Pull
3
AMRAP
-
3
Band Extensions
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Rotations
4
AMRAP
-
2
Band Face Pull
3
AMRAP
-
3
Band Extensions
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Rotations
4
AMRAP
-
2
Band Face Pull
3
AMRAP
-
3
Band Extensions
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Rotations
4
AMRAP
-
2
Band Face Pull
3
AMRAP
-
3
Band Extensions
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Rotations
4
AMRAP
-
2
Band Face Pull
3
AMRAP
-
3
Band Extensions
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Rotations
4
AMRAP
-
2
Band Face Pull
3
AMRAP
-
3
Band Extensions
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
-
2
Deadlift (Barbell)
3
AMRAP
-
3
Dumbbell Row
3
AMRAP
-
4
Barbell Hyperextension
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3
AMRAP
-
6
Underhand Lat Pulldown
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Deadlift (Barbell)
3
AMRAP
-
3
Dumbbell Row
3
AMRAP
-
4
Barbell Hyperextension
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3
AMRAP
-
6
Underhand Lat Pulldown
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Deadlift (Barbell)
3
AMRAP
-
3
Dumbbell Row
4
AMRAP
-
4
Barbell Hyperextension
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3
AMRAP
-
6
Underhand Lat Pulldown
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
3
AMRAP
-
3
Dumbbell Row
5
AMRAP
-
4
Barbell Hyperextension
4
AMRAP
-
5A
Incline Curl (Dumbbell)
3
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3
AMRAP
-
6
Underhand Lat Pulldown
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Deadlift (Barbell)
3
AMRAP
-
3
Incline Bench Row
3
AMRAP
-
4
Dumbbell Hyperextension
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3
AMRAP
-
6
Underhand Lat Pulldown
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
AMRAP
-
2
Deadlift (Barbell)
3
AMRAP
-
3
Incline Bench Row
3
AMRAP
-
4
Dumbbell Hyperextension
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3
AMRAP
-
6
Underhand Lat Pulldown
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
AMRAP
-
2
Deadlift (Barbell)
3
AMRAP
-
3
Incline Bench Row
4
AMRAP
-
4
Dumbbell Hyperextension
3
AMRAP
-
5A
Incline Curl (Dumbbell)
3
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3
AMRAP
-
6
Underhand Lat Pulldown
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
3
AMRAP
-
3
Incline Bench Row
5
AMRAP
-
4
Barbell Hyperextension
4
AMRAP
-
5A
Incline Curl (Dumbbell)
3
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3
AMRAP
-
6
Underhand Lat Pulldown
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
AMRAP
-
2
Dumbbell Shoulder Press
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
AMRAP
-
4A
Chest Fly (Machine)
3
AMRAP
-
4B
Rear Delt Fly (Machine)
3
AMRAP
-
5
Upright Row (Barbell)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
AMRAP
-
6B
Tate Press
3
AMRAP
-
7
Face Pull (No Hands)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
AMRAP
-
2
Dumbbell Shoulder Press
4
AMRAP
-
3
Incline Bench Press (Barbell)
3
AMRAP
-
4A
Chest Fly (Machine)
3
AMRAP
-
4B
Rear Delt Fly (Machine)
3
AMRAP
-
5
Upright Row (Barbell)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
AMRAP
-
6B
Tate Press
3
AMRAP
-
7
Face Pull (No Hands)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
AMRAP
-
2
Dumbbell Shoulder Press
4
AMRAP
-
3
Incline Bench Press (Barbell)
4
AMRAP
-
4A
Chest Fly (Machine)
3
AMRAP
-
4B
Rear Delt Fly (Machine)
3
AMRAP
-
5
Upright Row (Barbell)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
AMRAP
-
6B
Tate Press
3
AMRAP
-
7
Face Pull (No Hands)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
AMRAP
-
2
Dumbbell Shoulder Press
5
AMRAP
-
3
Incline Bench Press (Barbell)
4
AMRAP
-
4A
Chest Fly (Machine)
3
AMRAP
-
4B
Rear Delt Fly (Machine)
3
AMRAP
-
5
Upright Row (Barbell)
4
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
AMRAP
-
6B
Tate Press
3
AMRAP
-
7
Face Pull (No Hands)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
AMRAP
-
2
Military Press (Barbell)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
AMRAP
-
4A
Chest Fly (Machine)
3
AMRAP
-
4B
Rear Delt Fly (Machine)
3
AMRAP
-
5
Upright Row (Barbell)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
AMRAP
-
6B
Tate Press
3
AMRAP
-
7
Face Pull (No Hands)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
AMRAP
-
2
Military Press (Barbell)
4
AMRAP
-
3
Incline Bench Press (Barbell)
3
AMRAP
-
4A
Chest Fly (Machine)
3
AMRAP
-
4B
Rear Delt Fly (Machine)
3
AMRAP
-
5
Upright Row (Barbell)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
AMRAP
-
6B
Tate Press
3
AMRAP
-
7
Face Pull (No Hands)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
AMRAP
-
2
Military Press (Barbell)
4
AMRAP
-
3
Incline Bench Press (Barbell)
4
AMRAP
-
4A
Chest Fly (Machine)
3
AMRAP
-
4B
Rear Delt Fly (Machine)
3
AMRAP
-
5
Upright Row (Barbell)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
AMRAP
-
6B
Tate Press
3
AMRAP
-
7
Face Pull (No Hands)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
AMRAP
-
2
Military Press (Barbell)
5
AMRAP
-
3
Incline Bench Press (Barbell)
4
AMRAP
-
4A
Chest Fly (Machine)
3
AMRAP
-
4B
Rear Delt Fly (Machine)
3
AMRAP
-
5
Upright Row (Barbell)
4
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
AMRAP
-
6B
Tate Press
3
AMRAP
-
7
Face Pull (No Hands)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
2
Squat (Barbell)
3 Sets
AMRAP
-
3
Romanian Deadlift (Barbell)
3 Sets
AMRAP
-
4
Chest Supported Row (Machine)
3 Sets
AMRAP
-
5
Leg Extension
3 Sets
AMRAP
-
6
Leg Curl
3 Sets
AMRAP
-
Day 2
1
Run
1 Set
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
-
3
Towel Hangs
3 Sets
AMRAP
-
Day 3
1
Bench Press (Wide Grip)
3 Sets
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
AMRAP
-
3
Bench Press (Close Grip)
3 Sets
AMRAP
-
4A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
-
4B
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
-
4C
Face Pull
3 Sets
AMRAP
-
5
Skull Crusher (Barbell)
2 Sets
AMRAP
-
6A
Bench Press (Dumbbell)
2 Sets
AMRAP
-
6B
Dumbbell High Row
2 Sets
AMRAP
-
Day 4
1
Band Shoulder Rotations
4 Sets
AMRAP
-
2
Band Face Pull
3 Sets
AMRAP
-
3
Band Extensions
3 Sets
AMRAP
-
Day 5
1
Pull-Up (Weighted)
3 Sets
AMRAP
-
2
Deadlift (Barbell)
3 Sets
AMRAP
-
3
Dumbbell Row
3 Sets
AMRAP
-
4
Barbell Hyperextension
3 Sets
AMRAP
-
5A
Incline Curl (Dumbbell)
3 Sets
AMRAP
-
5B
Incline Tricep Extension (Dumbbell)
3 Sets
AMRAP
-
6
Underhand Lat Pulldown
3 Sets
AMRAP
-
Day 6
1
Barbell Row
3 Sets
AMRAP
-
2
Dumbbell Shoulder Press
3 Sets
AMRAP
-
3
Incline Bench Press (Barbell)
3 Sets
AMRAP
-
4A
Chest Fly (Machine)
3 Sets
AMRAP
-
4B
Rear Delt Fly (Machine)
3 Sets
AMRAP
-
5
Upright Row (Barbell)
3 Sets
AMRAP
-
6A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
6B
Tate Press
3 Sets
AMRAP
-
7
Face Pull (No Hands)
3 Sets
AMRAP
-