BFS Back Workout of the Week
Brute Force Strength Back Workout of the Week
I introduced the Brute Force Strength Back Workout of the Week (BWOW) a decade ago. I had bombed out of the USA Powerlifting Open Nationals in 2010 because I missed all my bench press attempts. What does that have to do with back training you ask? That entire training cycle I didn’t work my back or biceps at all, two huge stabilizers for your bench press. I was unable to control the bar as it approached my chest and failed all my bench attempts.
After that I went on a rampage for a year and a half, punishing my back and biceps with a different high intensity workout every week. My back size and strength exploded. So did my bench press, earning me the bench press gold medal at the International Powerlifting Federation Masters World Championships in 2011 and 2012. BWOW grew out of this training success.
A powerful back isn't just important in bench pressing. It is crucial to all of your big lifts, squat, deadlift and bench press. This back training is expected to be a component in your overall training microcycle. So, with that unnecessarily long introduction story, let's get rolling!
Disclaimer: Before embarking on this epic back journey, make sure you are healthy enough physically, emotionally and spiritually. Consult a physician, therapist and psychic as necessary.
In particular, this program will likely work your lower back pretty brutally, with the rowing volume you'll be doing. It also has relatively high level of volume and intensity. You'll want to make sure you are physically prepared for the work.
If you have issues with any of these templates, you may email me at ken.gack@bruteforcestrength.com
Week 1
You may click the image to the right to download and use the MS Excel spreadsheet template here ==>
I prefer managing my training plan offline and then upload to google sheets to track my training while at the gym.
You can also use the online Google Sheets template below.
Training Summary:
Pull-ups: Do four sets of as many pull-ups as possible
- If you cannot do at least 5 reps, use assistance
Barbell Rows
- There is not prescribed number of sets of rows, you will do barbell row sets for 15 minutes (as many sets and reps as possible)
- Set the bar weight to your 10RM (strict form)
- Start the 15 minute timer and do as many reps as possible; take a 30 second rest, then continue as many reps as possible. Repeat for the full 15 minutes.
- I highly recommend using wrist straps.
- If you have lower back issues, be aware this approach could be brutal!
Dumbbell Rows
- Pick a dumbbell weight at around your 10RM. Note that you will probably be fatigued after the barbell rows and unable to do the same weight and reps that you normally would for dumbbell rows.
- Complete 3 sets of 10 reps at a relatively high RPE - RPE 8.5-10.
Superset Hammer Curls and Lat Pull-downs: The intent here is to pre-exhaust your biceps and make your back work much harder.
- Hammer Curls 3 x 15 between RPE 6.5 and 8
- Lat Pull-downs 3 x 10 between RPE 6.5 and 8
- 30 second to 2 minute break between curls and pull-downs
- No rest between pull-downs and curls
Superset Hammer Curls and Cable Rows
- Continue Hammer Curls for another 3 x 15
- Cable Rows 3 x 20 at near failure, RPE 8 to 9.5
- Same rest scheme as previous supersets
Week 1 - Online Template
If you prefer to use online templates, you can use this template in Google Sheets. The online template is the same as the downloadable template above.
You can access this template from your smartphone using Google Sheets (for best results, download the Google Sheets app to your smart phone).
Click the image to the right ==>
Click the '...' in the upper right corner of your screen
Click 'Share & Export'
Click 'Save as Google Sheets File'
You now have your own copy of this sheet. Make any changes to your personal copy of the template, do not try to add your data to the original template.
Week 2
You're back! Good work, I'm impressed! Ok, I'm adding drop sets this week, which suck and are awesome, but they are no where near as terrible as last week's 15 minute drill. I think.
You may click the image to the right to download and use the MS Excel spreadsheet template here ==>
For best results, copy your work from last week into a master program, so you have a reference and history of the weights you've used, and what horrors you've survived. You will want to refer to some of the weights you used in previous weeks to plan the current week.
Training Summary:
Warm-ups: I have you doing some light shoulder work and lat pull downs to get the back and shoulders ready to go. Don't push the weight on these, keep them in the RPE 6-7 range - these are just to get the muscles warm and blood flowing, not to fatigue you. That will be coming!
Pull-ups: Do four sets of as many pull-ups as possible - same as last week.
- If you cannot do at least 5 reps, use assistance; if you can do more than 10 pull-ups, you're insane, and should do them with added weight.
Barbell Rows
- Do the first three sets of these with a weight somewhat below your 10RM weight. You will do 3 sets of 10 reps, and want to keep your RPEs moderate, between 7 - 8.5.
- For set 4, keep the weight the same, and do an AMRAP set; it is Ok to use a little body English to get extra reps, but most reps should be done with strict form.
- Set 5 is death. I love drop sets for back, they are effective, but brutal. Start with a weight around your 10RM, maybe a little above - it should be above the weight you used for sets 1-4. You will do 2 drops - Do as many reps as you can, strip off weight (somewhere around 25%), and continue without rest for as many reps as you can do; strip off more weight and continue one more time for as many reps as you can do. Set up your bar so stripping the weight is easy - for example maybe your weight is 235lbs, add one 45lb plate and 2 25lb plates to each side. Strip off a 25lb plate from each side for each drop. For greatest effect have your buddies (or anyone in the gym) strip off the weight so you can continue with little pause between drops. I recommend wrist straps for these.
Dumbbell Rows:
- Do your dumbbell rows unsupported - don't support your hand and knee on a bench or dumbbell rack; rest your unused hand/forearm on your forward thigh.
- Do 2 sets to failure with your Dumbbel Row 10RM weight.
- Your third set will be a drop set; have 3 dumbbells handy; each drop should be around 10% (example 100lb, 90lb, 80lb). Do as many reps as you can, then grab the next dumbbell and continue to failure. Do both drops with the same arm/back before shifting to the other side.
You'll finish with supersets Hammer Curls and Lat Pull-downs and Cable Rows, just as last week. You can refer to the instructions in week 1 above if you need a refresher.
Week 2 - Online Templates
You can find the training template for week 2 on Google Sheets here ==>
For instructions on how to use them, refer to Week 1 above.
Week 3
You should be on a roll by now, and know what to expect. Week 3 looks a lot like last week, but I have made a couple subtle changes to bring the weight up slightly, you'll see this as we get into it.
You may click the image to the right to download and use the MS Excel spreadsheet template for week 3 here ==>
For best results, as always copy your work from last week into the master program. You'll see a couple points where I ask you to refer to last week as you plan your attack for week 3.
Training Summary:
Warm-ups: As with week 2, I have you doing some light work to get the back and shoulders ready to go. I've replaced lat pulldowns with face pulls. Keep these light, in the RPE 6-7 range - the intent is to get the muscles warm and blood flowing.
Let's get to it.
Pull-ups: Do four sets of as many pull-ups as possible - same as last week.
- If you cannot do at least 6 reps, use assistance; if you can do more than 8 pull-ups, add weight. We're amping these up a little.
Barbell Rows
- We are going to increase the weight for barbell rows this week. Do the first two sets with your 10RM weight (10 rep, targeting 7RPE), using last week's results for reference.
- For set 3, increase the weight for 6 reps at RPE 7.5. You should add around 10% for this set. For set 4 add another 5-10% for 6 reps.
- Set 5 is a drop set, like last week. Add another 5-10% for the first round, and again do 2 rounds. Complete as many reps as possible, strip weight off for a second and third AMRAP. And then, my friend, you die (not really, you have more work to do).
Dumbbell Rows:
- Dumbbell Rows will be supported this week (using a bench). Increase the weight this week to the range of your 8RM (versus last week's 10RM).
- Do 2 sets to failure with your 8RM weight.
- Finish your Dumbbell Rows with 2 drop sets, similar to last week's drop set, but with a heavier starting point.
Finish off again with supersets Hammer Curls and Lat Pull-downs and Cable Rows, as you have been doing. For Lat Pull-downs, increase the weight slightly for sets of 8, and increasing the RPE range slightly from last week (RPE 7-8.5).
Week 3 - Online Templates
You can find the training template for week 3 on Google Sheets here ==>
Week 4
Week 4, you're learning the drill, so let's shake it up a bit. I'm going to introduce cluster sets this week. To do a cluster set, you perform a number of reps, pause for a few seconds (not a full rest period) and then continue the set. The concept is to get more reps per set than you would normally be capable of.
That sounds terrible.
Let's go!
Training Summary:
Warm-ups: Your warm-up sequence is very similar to last week although we will replace face pulls with scapula pull-ups. To do a scapula pull-up, keep your arms straight; instead of pulling yourself up until your chin is over the bar, pull your shoulder blades down, lifting your body as you pull down. Pull yourself up and down just by lowering and raising your shoulder blades.
Working Sets:
Pull-ups:
- Perform two sets of pull-ups for as many reps as you can get. Use assistance or extra weight if needed as you did last week.
- Your last two sets will be cluster sets. For each cluster set, do as many reps as you can get (using assistance or extra weight), then pause for 8 seconds and continue for as many reps as you can get a second time. Note that your pause is not a full between-set rest period.
Barbell Rows, Cluster Sets:
- Increase the weight from the 6 rep weight used the previous week. Try to pick a weight near your 5RM weight.
- Complete 5 reps. The target is to complete 5 reps at RPE 9 (or higher); if it is below RPE 9, increase the weight for subsequent sets.
- Rack the weight and pause for 8 seconds, then unrack and continue doing rows to failure.
- If you get more than 5 reps after the pause, increase the weight for the subsequent sets.
- The pause should not be as long as an inter-set rest period.
- If you are using wrist straps, do not un-wrap your straps from the bar between the first and second parts of the cluster set.
Dumbbell Rows:
- Dumbbell Rows will be the same sequence as lasts week: 2 AMRAP sets and 2 Drop Sets
- Increase the weight from what you used previous week for the AMRAP sets, and for each of the drops.
Lat Pull-Down & Cable Row Supersets
- Sequence will be similar to last week, although for Lat Pull-Downs, reps will decrease from 10, to 8, to 6 reps, and weight will increase for each set.
- Cable Rows will remain 3 x 20, but increase the weight used from last week.
Good luck, and may God have mercy on your soul!
Week 4 -Online Templates
You can find the training template for week 4 on Google Sheets here ==>
Week 5
Week 5, we're starting the back half of this program. What better way to kick it off than with the searing intensity of an every minute on the minute drill. If you enjoyed the first week of this program, you'll love this week.
If you hated week 1, well, buckle up!
Training Summary:
Warm-ups: This week's warm-ups follow the strategy from the past couple week, using the face pulls again. Really work on scapula mobility on these, squeezing your shoulder blades together.
Working Sets:
Pull-ups:
- Perform two sets of pull-ups for as many reps as you can get. Use assistance or extra weight if needed.
- Your last two sets will again be cluster sets. For each cluster set, do as many reps as you can get (using assistance or extra weight), then pause for 8 seconds and continue for as many reps as you can get a second time.
Barbell Rows, Every Minute on the Minute:
- This will be a new, high intensity/high volume concept. Set the bar to your 10RM weight.
- If you have a timer with an alarm you can set, this is best. Set it to sound an alarm every minute. If you don't have a timer, make sure you have a clock or stopwatch handy where you can see it.
- Start each round at the top of the minute. The first round do one rep. Second round do two reps on the minute, then three, etc.
- Continue until you cannot complete the reps within the minute - when you use the full minute for your round you are done.
- As the reps increase, your rounds will take longer and your rest will get shorter. The first four will seem too easy, but they will start to get very tough.
- I recommend you use wrist straps for this, and do not unwrap them between rounds.
- Keep in mind, it is not a minute rest. It is a minute for your round and the rest. By the last couple rounds you may only have a couple seconds rest.
Dumbbell Rows:
- Dumbbells will be pyramid sets this week. The intent here is to push more weight by the last set (well...pull more weight).
- The first set will be at your 10RM weight; use past week's performance in this program to determine your starting point. The second set will also be 10 reps, increase the weight for this set.
- The last two sets will drop reps to eight, then six; increase the weight for each set.
- Push the weight to the high end of the RPE range for these sets.
Chest Supported Rows
- We're going to add machines in this week. Depending on your gym, use your favorite rowing machine, or t-bar machine. If your gym does not have a rowing machine, you can sit backwards in an incline bench at a low incline and row a bar or dumbbells.
- These will be pyramid sets as well, 12, 10, 8 and 6 reps. As with the dumbbell pyramid sets, push the weight up to the high end of the RPE range again.
Cable Row/Hammer Curl Super Set
- This week you'll continue the Cable Row/Hammer Curl supersets. Push the weight up again from last week.
Get to work!
Week 5 - Online Templates
You can find the training template for week 5 on Google Sheets here ==>
Week 6
We've completed a very high amount of volume through the first five weeks. Through the last 3 weeks the focus is going to be more on strength.
* Thank God! *
Training Summary:
Warm-ups: We'll continue with the warm-up strategy we have been using. Really focus on control of the weight, and the movement of your scapula.
Working Sets:
Pull-ups:
- Perform two sets of pull-ups for as many reps as you can get. Use assistance or extra weight if needed.
- Perform two cluster sets. For each cluster set, do as many reps as you can get (using assistance or extra weight), pause for 8 seconds and continue for as many reps as you can get a second time.
Barbell Rows:
- Emphasis is on weight moved and strength over volume.
- Working sets will be 5 reps; your first set should be a weight you can complete 5 reps @ 7 RPE.
- If you're not sure what weight that is, use 5 rep sets for warm-ups, and warm up until you hit 7 RPE - that will be your first working set.
- Add 10% to the weight for each subsequent set.
- When you hit RPE 8.5, if you have remaining sets, drop back to the weight used on your first set, and do AMRAP sets.
Dumbbell Rows:
- Dumbbell rows will be pyramid sets.
- Target is to perform your first set of 12 reps at the weight used for the previous week's 10 rep sets.
- Increase the weight for each set as the reps drop.
- Push the weight to the high end of the RPE range for these sets.
Chest Supported Rows
- Try to increase the weight used from the previous week.
- These will be pyramid sets, 12, 10, 8 and 6 reps. Try to push the weight up to the high end of the RPE range.
Cable Row/Hammer Curl Super Set
- Continue the Cable Row/Hammer Curl supersets. Push the weight up again from last week if possible.
Week 6 - Online Templates
You can find the training template for week 6 on Google Sheets here ==>
Week 7
There are a few minor tweaks this week...to make this week a little more challenging, and we continue pushing the weight up.
Push the weight as far as you can, while maintaining proper technique and limiting use of upper body momentum.
Training Summary:
Warm-ups: Your warmup strategy doesn't change this week. We warm up your shoulders and work on scapula mobility.
Working Sets:
Pull-ups: We continue the pull-up strategy we have been using, including cluster sets.
- Perform two sets of pull-ups for as many reps as you can get. Try to reduce assistance, or increase extra weight if possible.
- Perform two cluster sets. For each cluster set, do as many reps as you can get (using assistance or extra weight), pause for 8 seconds and continue for as many reps as you can get a second time.
Barbell Rows:
- Continue the emphasis on moving the most weight you can with clean technique, and staying within the RPE boundaries.
- Using last week as a reference, start with a weight you can complete 5 reps @ 7 RPE. If possible, push your starting weight up from last week.
- Add 10% to the weight for each subsequent set. When you hit RPE 8.5, if you have remaining sets, drop back to the weight used on your first set, and do AMRAP sets.
- For set 5, increase the weight 10% from the weight used in set 4 and perform a drop set.
Dumbbell Rows:
- Dumbbell rows will be pyramid sets.
- Use last week as a reference for your starting weight. If possible, while staying between the RPE min/max, increase the weight from last week's first set.
- Increase the weight for each set as the reps drop.
- Increase the weight for the last set and perform an AMRAP set.
Chest Supported Rows
- Start with the weight used for your first set last week; you will perform 15 reps versus 12 reps.
- Each set will pyramid up, increase weight and reduce reps: 15, 12, 10, 8 reps. Try to push the weight up to the high end of the RPE range.
Cable Row/Hammer Curl Super Set
- Continue the Cable Row/Hammer Curl supersets. Push the weight up again from last week if possible.
Week 7 - Online Templates
You can find the training template for week 7 on Google Sheets here ==>
Week 8
This will be the final week of this program. Emphasis on moving heavy weight will continue, and volume will be elevated with heavy use of cluster sets.
Training Summary:
Warm-ups:
- Continue the superset of dumbbell shoulder raises, front, lateral and rear; reducing to 2 sets each.
- Superset face pulls with band pull-aparts, also 2 sets each.
Working Sets:
Pull-ups:
- Complete 1 AMRAP set, then 3 cluster sets (as many reps as possible, 8 second rest, then as many reps as possible again).
- Continue using assistance if you cannot get at least 6 reps unassisted, or extra weight if you can get more than 8 reps.
Barbell Rows:
- Using last week as a guide, select a weight you can complete 5 reps at an RPE 7.
- Increase the weight for each set (around 10%).
- Sets 2-4 will be cluster sets. Complete 5 reps, take an 8 second rest, then complete as many reps as possible. Do not unwrap your wrist straps if you are using them.
- Finish with a drop set on set 5.
Dumbbell Rows:
- Dumbbell rows will be pyramid sets.
- Use last week as a reference for your starting weight. If possible, while staying between the RPE min/max, increase the weight from last week's first set. Increase the weight for each set.
- Sets 3 and 4 will be cluster sets. Set 3 will be 8 reps and then AMRAP, set 4 will be 6 reps and then AMRAP.
Chest Supported Rows
- Increase the starting weight from last week if you can stay between the minimum and maximum RPEs.
- Increase the weight for each set, pyramiding weight up and reps down. Try to push the weight up to the high end of the RPE range.
Cable Row/Hammer Curl Super Set
- Continue the Cable Row/Hammer Curl supersets. Push the weight up again from last week if possible.
- Cable rows will drop to 15 reps, try to increase the weight accordingly.
Week 8 - Online Templates
You can find the training template for week 8 on Google Sheets here ==>
