Big Back Day
Single-session back specialization. Pull-ups, BB row, seated cable row, pulldown, face pull, EZ curl. ~18 back sets, ~80 min.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Pullups Add weight if BW reps >8 at RPE 8. 1 warm-up set first 4 × 6 · rest 2 min | 4 | 6 | 2 min |
| 02 | Bent Over Barbell Row Hinge, pull bar to lower ribs. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Seated Cable Rows Pull to lower sternum, mid-back squeeze. 4 × 10 · rest 1:30 | 4 | 10 | 1:30 |
| 04 | Wide-Grip Lat Pulldown Bar to upper chest. Stretch at top. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Face Pull External rotation at end-range. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 06 | EZ-Bar Curl Residual bicep work. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
High-volume back specialization (~18 working sets); keep the prescribed order so the loaded vertical/horizontal pulls get the freshest output. Drive RPE up across sets on each lift rather than adding load mid-session. Weighted pull-ups: add belt/DB load when BW sets clear targets ≤RPE8; below target, sub band-assisted or lat pulldown at matched RPE. If lower-back fatigue caps the barbell row, swap to chest-supported row, same reps/RPE. Face pulls and EZ curl stay strict and submaximal — rear-delt/cuff health and residual bicep volume, not a load test. Equipment swaps. No cable stack: Face Pull -> a band face pull anchored at eye height; Seated Cable Rows -> a bent-over dumbbell row or a seated band row; Wide-Grip Lat Pulldown -> a band lat pulldown anchored overhead, or chin-ups if you have a bar. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Big Back Day template?
High-volume back specialization (~18 working sets); keep the prescribed order so the loaded vertical/horizontal pulls get the freshest output. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Big Back Day, and how long does it take?
Big Back Day runs 6 movements and about 20 working sets, roughly 74 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight