Back workouts

Back workouts with Body Spartan

If you’re tired of the same back workouts not getting results, it’s time to shock your muscles and force them to grow!

The back is one of the most complex muscle groups on the body. It’s no wonder that there are thousands of back workouts floating around the internet. The question you need to ask yourself is,

“Which one works for me?”

If you’re current back workout isn’t cutting it and you don’t have that full, back look, it’s time to step up your game and start forcing those back muscles to grow. If you want lats like me, or a back like me, be prepared to work for it. It’s not for the faint of heart of the those that aren’t dedicated. [hr]

Let’s talk hypertrophy for back workouts


Muscle hypertrophy involves an increase in size of skeletal muscle through an increase in the size of its component cells.

Now, that’s a fairly non-helpful definition when it comes to increasing your muscle mass and size. What you need to know is that the goal is to contract your muscles against greater and greater resistance with the goal of forcing as much blood into the muscle cells as possible. The stretching of the muscle cells (AKA: the “pump”) produces micro trauma and tears. When recovery is properly optimized, the muscle cells repair and grow back bigger, fuller, and stronger.

In a nutshell, 3 sets of 10-12 reps for a few exercises, won’t get you the back your dreaming of. When it comes to this incredibly complex and large muscle group, you need to increase the intensity and increase the resistance more than you are used to with standard back workouts.

Back workouts are useless without optimal recovery

Before I send you down the path of blasting your back like a true Body Spartan, it’s important to understand that no matter what you do in the gym, it will be useless without proper recovery, nutrition, and supplementation. In order for your muscles to repair and grow, they need to get the proper nutrients so be sure that you are getting your six squares a day. Yes, I said six meals a day. If you think that’s tough, you should try eating like I do. I actually have ramped up to 8-10 meals a day while doing the Body Spartan back workouts. So no whining about eating six times a day 😉

Also, you should split up your protein, carbs, and fat intake into even quantities for each meal.  For maximizing your protein intake, you should be using a high-quality protein powder and NOT the crap you buy at Costco.  All protein powder was not created equally.

Next, creatine in the form of Kre-alkalyn is one of the most powerful supplements on the market.  It’s PH balanced so there is no water bloat and delays muscle fatigue while you are working out. This helps you force out those last few reps in your sets.

Finally, NO2 black is a powerful vasodilator that increases blood flow to the muscles. So not only do you look more vascular but you are literally forcing additional volumes of blood into the muscle cells. Blood carries oxygen and the nutrients needed to repair, recover, and function.

I’ve linked all of these items below for easy, one-click shopping access.


I cover all of these supplements in my eBook, in detail. In addition, you get a full 12-week workout program that includes an easy to follow nutrition plan AND recipes.

Full back workout is below! But first, if you like this workout, you need to try our 12-week program:

Body Spartan Genesis, Gabe Tuft, 2nd Edition

  • GUYS – build muscle and get shredded*
  • GIRLS – get ridiculously toned and lean*
  • FULL 12 week program instead of just 30 or 45 days
  • Easy to follow workout plan
  • Shredding diet written by a Master Sports Nutritionist
  • Includes supplement guide & recipes.
  • From beginners to advanced fitness enthusiasts
  • All our secrets for staying lean & building muscle
  • Downloads as 3 PDFs for a 100% digital experience!
  • Workouts integrate with Gym Genius App
  • BONUS: “Kick-off” motivational video ONLY available to customers

Watch the short, 60 second video and see what the Genesis program is all about

Actual clients shown below*


Custom meal plan results
Alicia before and after
Results of custom meal plans
Lose weight like Ashley did


Order Body Spartan by Gabe Tuft, Tyler Reks

*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.

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The Back Workout from Hell

Bring a timer or use the timer on your iPhone or Android and time your sets. It’s crucial that you do not go over the specified rest times.  Also, be sure to flex the muscles you are working in between your sets. This keeps the blood in the muscle cells.

Also note that the weights specified here are for reference only. Use appropriate weights for your level of expertise and strength.

Bent-Over Barbell Rows, Extreme Wide Grip, Overhand

Set Drop Set Reps Weight Rest
Warm up No 20 bar only 1 minute
1 No 20 1 plate (45 lbs) on each side 1 minute
2 No 12 2 plates on each side 1 minute
3 No 12 2 plates on each side 1 minute
4 No 12 2 plates on each side 1 minute

Close Grip Cable Rows Superset with Wide Grip Lat Pulldowns, Behind the Neck

Set Set type Reps Weight Rest
1 Close grip cable rows 12 285 lbs None
Super set: Behind the neck lat pull downs 18 150 lbs 1 minute
2 Close grip cable rows 12 285 lbs None
Super set: Behind the neck lat pull downs 15 165 lbs 1 minute
3 Close grip cable rows 10 285 lbs None
Super set: Behind the neck lat pull downs 12 180 lbs 1 minute
4 Close grip cable rows 10 285 lbs None
Drop set 1 12 205 lbs None
Drop set 2 15 160 lbs None
Super set: Behind the neck lat pull downs 15 150 lbs

Hammer Strength Lat Pull Downs

Use Hammer strength lat pull downs in your back workouts

Set Drop Set Reps Weight Rest
1 No 15-18 or failure 3 plates each side 1 minute
2 No 15 or failure 3 plates each side 1 minute
3 No 12-15 or failure 3 plates each side 1 minute
4 Yes 12 or failure 3 plates each side None
15 or failure 2 plates each side

Wide Grip Straight Arm Pull Downs Super Set with Bent Over Cable Rear Delt Pulls

Set Set type Reps Weight Rest
1 Straight arm pull downs 15-18 165 lbs None
Super set: Bent over cable rear delt pulls 15 40 lbs 1 minute
2 Straight arm pull downs 15 180 lbs None
Super set: Bent over cable rear delt pulls 15 40 lbs 1 minute
3 Straight arm pull downs 12-15 180 lbs None
Super set: Bent over cable rear delt pulls 12-15 30 lbs 1 minute
4 Straight arm pull downs 12-15 180 lbs None
Super set: Bent over cable rear delt pulls 12-15 30 lbs

Did you survive?

I want to know what you think and how you did with this back workout. If you survived this back workout, leave a comment and let me know!

Also, as you probably know by now, I’m a huge advocate of constantly mixing up your back workouts – actually, all your workouts. If you want your muscles to grow, you have to continuously shock them. That being said, we’ve got several different back workouts on the site to help you shock your muscles. The Body Spartan back workout for mass is one that will leave you wrecked, without question. We also have had excellent results with our giant sets back workouts.

Give them a try!


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