What is the best back day workout for strength and hypertrophy?

The back is a composite of several muscle groups, including the latissimus dorsi, trapezius, rhomboids, teres major, and posterior deltoids. A successful back day balances width (lats) and thickness (mid-back) while prioritizing safety for the spine and shoulders. The most effective back day workout combines several multi-joint compounds—such as pull-ups, barbell rows, and deadlifts—with targeted rowing and isolation movements to ensure complete development. The goal is to create a plan that is scalable, evidence-informed, and practical for real-world gyms, whether you are a novice or an experienced lifter. When designed correctly, a single back day can deliver meaningful gains in muscle mass, strength, and posture, while reducing the risk of imbalances that contribute to shoulder pain or a rounded upper back. Below is a framework you can customize, plus concrete exercise selections, rep ranges, and progression cues that align with current best practices for back training. In practice, most athletes benefit from a back day that includes: a vertical pulling movement (lat emphasis), a horizontal pulling movement (mid-back thickness), a pulling variation that targets the deadlift pattern, and finishers that train the lats and mid-back with controlled tension. Training frequency tied to volume per session is essential: 10–20 total sets per week for back development is a well-supported range for intermediate lifters aiming for hypertrophy, while strength-focused phases may push higher intensity and slightly lower total volume. Recovery is not optional; it is part of the plan, with at least 48 hours between heavy pulls that tax the same muscle groups. To maximize practicality, this back day contains a recommended order, tempo guidance, and progression strategy you can adapt. The emphasis is on quality reps, a full range of motion, scapular retraction, and progressive overload, not merely chasing heavier weights without form. In the following sections, you will find a structured, step-by-step approach, sample exercise templates, and a 4-week progression you can implement or adapt to your schedule. If you aim to improve back width and thickness, this framework will guide you toward measurable gains in strength, muscle size, and postural balance without sacrificing safety or recovery.