STIFF BACK WORKOUT
4 WEEKs4 DAYs24 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Pull-Up V·01 | 3 | 15 |
| Barbell Bent-Over Row V·05 | 3 | 8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Seated Cable Row (wide-grip) V·62 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Stiff-Legged Deadlift V·04 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 204 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Pull-Up V·01 | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 6 |
| Wide-Grip Lat Pulldown V·30 | 3 | 12 |
| Seated Cable Row (wide-grip) V·62 | 3 | 12 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Stiff-Legged Deadlift V·04 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 186 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Pull-Up V·01 | 3 | 8 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Seated Cable Row (wide-grip) V·62 | 3 | 15 |
| Straight-Arm Pulldown V·04 | 3 | 20 |
| Stiff-Legged Deadlift V·04 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 234 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Pull-Up V·01 | 3 | 6 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8 |
| Seated Cable Row (wide-grip) V·62 | 3 | 12 |
| Straight-Arm Pulldown V·04 | 3 | 8 |
| Stiff-Legged Deadlift V·04 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 162 REPS |