Back Workouts: 8 Weeks Strength and Endurance Training With Diet Plan

This 8-week back workouts is a mass building workouts of back, if your back muscles are weak, it will help you to increase the thickness and width of your back.

The routine for these back workouts is very simple. On Tuesday you will do back-strength training (maximize growth and strength) and on Friday you will do back-endurance training (improved fast-twitch muscle fiber development). Meaning, the focus will be on two different muscle fibers.

Under this we are hitting mid-back, lats, lower-lats, upper-back, lower-back as well as rhomboid muscles are involved, so back is a big muscle we can’t see, which you have to feel during doing exercises. Under this “8-week back workouts plan”, those all add-ons are super set, giant set, single set which will help in your back development.

Back Muscles Functions

Latissimus Dorsi muscles (also known as lats) are the largest muscles in the back. Having large, fan-shaped muscles, they are capable of providing force across a wide range of bodies, e.g. Straight vertical and bending backward between all points¹.

The Latissimus Dorsi (Lats) is attached to the upper end of the humerus, with fibers in the vertebral column and fan down into the pelvic waistband. The Trapezius (trap) muscle is a long, trapezoid-shaped muscle that moves down the upper part of the spine, originates at the base of the skull and attaches downward to the lower back. The angles of Trapezius fibers provide stretch in three different directions: up, down, and toward the center of the body.

The function of Latissimus Dorsi is to pull the arm down towards the pelvis. When the arm is fixed (such as during chin-up), the Lats work to bring the body towards the arm. This is the same basic movement but reversed along with the directions. Lats also functions to stabilize the torso during multiple movements, including a flat bench press. Trapezius muscle functions include scapular elevation (contractility), scapular adduction (pulling the shoulder blade together) and scapular depression (pulling the shoulder blade down).

TARGET MUSCLES	EXERCISES
Latissimus Dorsi and Trapezius	(1.) Close-grip pulldowns; (2.) Wide-grip front pulldowns; (3.) One-arm dumbbell rows; (4.) Seated cable rows; (5.) Chin-ups; (6.) Bent-over barbell rows; (7.) Deadlifts; (8.) Wide-grip pull-ups; (9.) Stiff-arm pushdowns;

Spinal Erectors (Teres Major and Rhomboid) and Functions

The Erector Spinius is a group of muscles that support the spinal column. They include Longissimus, Spinalis, and iliocostalis. The muscles of the Erector Spinae tach to the vertebrae, ribs, and pelvis. The functions of the Erector Spinae Group are to expand the spine as well as provide support for it. The exercise that helps the Ejector Spinae as hyperextensions, deadlifts and good morning.

The Teres Major muscle originates at the outer (lateral) edge of the scapula and connects to the humerus. Teres major muscles work with the Rotator Cuff muscles to stabilize the shoulder joint and work with Latissimus Dorsi mushers to pull the humerus back.

Rhomboids (Major and Minor) originate on the spinal column and attach to the medial surface of the scapula. The muscles of Rhomboid get their name from their shape: rhomboid. Major and Minor designations refer to the relative size of each other.

The act of Teres Major is to move the humerus posteriorly, meaning it brings the arm backward. Rhodomids function, to bring the scapula toward the skeletal structure, essentially squeezes the shoulder blades together when rhomboids are used at an equivalent time on each side.

TARGET MUSCLES	EXERCISES
Teres Major and Rhomboid	(1.) Close-grip pulldowns; (2.) Wide-grip front pulldowns; (3.) One-arm dumbbell rows; (4.) Bent-Over lateral raises; (5.) Seated cable rows; (6.) Bent-over barbell rows; (7.) Wide grip pullups; (8.) Chin-ups;

Back Workouts Schedule

On Tuesday, the focus’ll be on the fast-twitch muscle fiber, in which you’ll hit 8-6 reps with heavyweight lifts. On Friday, slow-twitch muscle fiber involve with a rep-range of 15-12. The rest period will be around 3 minutes on Tuesday and one and a half minutes on Friday.

Tuesday: Back workout plan for strength

Rest period: 3 minutes rest after each Super set.

Friday: Back workout plan for endurance

Rest period: 1 minutes to 90 seconds rest after each Super set.

Combine workouts schedule for all weak muscles

Now it is to be noted here that this back workouts must be combined with any other routine, not that you are doing only this workouts plan and not training your other muscles. You have to do chest, shoulders, arms (biceps, triceps, and forearms), legs, and also train the abs muscles.

DAYS	WORKOUT-1	WORKOUT-2
Monday	Arms (strength) + Shoulders	Chest (strength) + Abs
Tuesday	Back (strength)	Back (strength)
Wednesday	Chest (strength) + Abs	Arms (strength) + Shoulders
Thursday	Arms (endurance) + Legs	Chest (endurance)
Friday	Back (endurance) + Cardio	Back (endurance) + Cardio
Saturday	Chest (endurance)	Arms (endurance) + Legs
Sunday	Off day	Off day

8 weeks muscle gain and fat loss diet plan

The diet plan of this back workouts is caloric surplus, if you want, you can also do it with caloric deficit program. Since it’s mass building workouts, it will be good if you follow the muscle gain diet plan section of this workouts program.

Non-veg high carb day diet plan

Macro-breakdown: Calories = 3399; Pro = 220g; Carb: 425g; Fat = 90g;

1. Breakfast meal

2. Snack meal

3. Lunch meal

4. Snack meal

5. Dinner meal

6. 1 hour before bed meal

Non-veg low carb day diet plan

Macro-breakdown: Calories = 2050; Pro = 200g; Carb: 200g; Fat = 50g;

1. Breakfast meal

2. Snack meal

3. Lunch meal

4. Snack meal

5. Dinner meal

5. 1 hour before bed meal

Veg high carb day diet plan

Macro-breakdown: Calories = 3399; Pro = 220g; Carb: 425g; Fat = 90g;

1. Breakfast meal

2. Snack meal

3. Lunch meal

4. Snack meal

5. Dinner meal

6. 1 hour before bed meal

Veg low carb day diet plan

Macro-breakdown: Calories = 2010; Pro = 180g; Carb: 210g; Fat = 50g;

1. Breakfast meal

2. Snack meal

3. Lunch meal

4. Snack meal

5. Dinner meal

6. 1 hour before bed meal

Pre-workout and Post-workout meal

Pre-workout with or without supplements

Post-workout with or without supplements

1. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan. 2022 Apr 5. Anatomy, Back, Latissimus Dorsi. Available here: https://pubmed.ncbi.nlm.nih.gov/28846224/[↩]