Bodyweight back exercises
9 exercises from the diary's catalog, all with photos. Below are the list and a sample back workout: compounds first, then isolation.
9 exercises
Sample workout
Templateback workout
- Pull-Ups3×8–15
- Hyperextension3×8–15
- Chin-Ups3×8–15
- Inverted Row3×6–10
Four exercises from the list: compounds first, then isolation. It's a template for one day; how many sets a muscle needs per week is in the volume guide, and how to progress is in the progressive overload guide.
Why bodyweight
Bodyweight back exercises need a floor and sometimes a bar or a bench — no gym required, so you can do the workout at home. The load is your own weight, so progress comes from reps and harder variations rather than kilos; that's how the diary sets targets for these exercises.
Once you're past 15–20 reps and the set no longer feels hard, move to a tougher variation (feet elevated, slow tempo, a pause at the bottom) or add weight — a backpack, a belt, a dumbbell. Sets far from failure grow muscle less well; more on that in the junk volume guide.
Log your workouts — I'll show how many sets a week you give this group.
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