Back Day (Bro)
Single-muscle back emphasis day. Pull-ups, BB row, seated cable row, pulldown, face pulls, plus residual bicep work. ~16-20 back sets, ~6 bicep sets in one session. ~75 min, 6 exercises.
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 Initiate from lats, drive elbows down. Chest to bar. Add weight belt when bodyweight reps exceed 8 at RPE 8. 1 warm-up set first 4 × 6 · rest 2:30 | 4 | 6 | 2:30 |
| 02 | Bent Over Barbell Row Hinge, neutral spine, pull bar to lower ribs. Mid-back squeeze. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Seated Cable Rows Upright torso, slight forward lean. Pull to lower sternum, mid-back squeeze, control to a full lat stretch. 4 × 10 · rest 1:30 | 4 | 10 | 1:30 |
| 04 | Wide-Grip Lat Pulldown Pull bar to upper chest. Mid-back squeeze; control back up under tension to a full lat stretch. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Face Pull Pull rope to face, elbows high, external rotation at end-range. Rotator-cuff health volume. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 06 | EZ-Bar Curl Elbows pinned. Curl explosively, control eccentric. Residual bicep volume from the day's pulling 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
Compounds first (RPE-ramped top sets); load progresses on logged reps, not the label. Pull-ups: load the belt/DB once bodyweight hits 8 reps at RPE 8 — if reps fall short, sub band-assisted or wide-grip pulldown at matched RPE and keep the rep targets. Add ~2.5 kg to BB row / cable stack when all working sets clear reps ≤RPE8, else hold. Face pull and EZ curl are rear-delt/cuff and residual bicep volume — prioritize rep quality over load, never grind to failure. 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 Back Day (Bro) template?
Compounds first (RPE-ramped top sets); load progresses on logged reps, not the label. 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 Back Day (Bro), and how long does it take?
Back Day (Bro) runs 6 movements and about 20 working sets, roughly 76 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Bro version different?
Back Day (Bro) is the bro cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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
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