The PERFECT Back Workout (Sets and Reps Included)

  • Published on Feb 17, 2019
  • The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. That said, even that doesn’t make the back workout complete. In order to round out your back with a well rounded workout you need to fill in the gaps of what is lacking on those popular back exercises and put science back in your training. That is what we do in this video.
    The problem with lat focused training isn’t just that it trains simply a fraction of what the back muscles are capable of but also that many people choose repetitive exercises that work the back in the same plane. For instance, if you look at the pullup and lat pulldown you will see two major vertical pulling exercises that while not bad to perform in the same back workout, overlook the importance of horizontal pulling if nothing else is done.
    It goes beyond this however. Even when you perform the pullup, many will look at it as a high rep bodyweight exercise only. They overlook how powerful the movement can be when loaded up with additional weight as in a weighted chin up. This can become a tremendous compound exercise option and one that is capable of building a lot of back strength, size and overall gains. Additionally, getting locked in on one grip during this exercise is costing you the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore limiting the gains you will see from your workout.
    Instead, you will want to be sure to mix up chins and pullups along with a foundational strength exercise for the back like the deadlift to start your workout off right. The deadlift has the ability to work many of the areas of the back all in one shot. The traps, lats, and lower back all get a heavy dose of overload on this powerhouse of a back exercise. If you load it heavy enough and refuse to sacrifice your form, this can be an enormous benefit to your overall back development.
    We also have an opportunity to introduce some straight arm pushdowns with each warmup set of deadlifts. This helps to ingrain one of the most important movement patterns you will need to not only perform the deadlift but all next level back exercises.
    As you make your way through the workout however you also don’t want to miss the chance to train explosively. When you train like an athlete you always want to speed up what you slow down with your heavier weight training. The barbell dead row is a perfect example of this. Perform this powerful back exercise as a follow up to the deadlift and you will find that even a heavier weight seems lighter and more able to be accelerated.
    No perfect back workout would be complete without some additional focused tension towards the lats. This allows you to develop that mind muscle connection that is important for maximizing hypertrophy of the back. Choose between one of the two exercises listed and only do one of them. Just focus on really squeezing each rep and taking the lats through their full range of motion for optimum effect.
    Finally, a perfect back workout will not forget the importance of corrective exercises for the back. Here we want to be sure we work both the lumbar erectors and rotator cuff. We can do both in one move using the Hyper Y/W combo shown in the video. You will not need to use heavy weights to do this. Light weights will still light you up in exactly the way you need to be for best effect.
    Here is how to construct the perfect back workout:
    1A. Deadlift x 10,8
    1B. Weighted Chin x 4RM, 8RM
    2A. Deadlift x 6,6
    2B. BW Wide Grip Pullups x F,F
    3. Barbell Dead Rows (12RM) - 2-3 x 8-10
    4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12
    5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)
    6. Barbell Ladder Shrug Finisher - 1 x F

    When you put this together in the format as I’m suggesting here, you not only now hit the back through its full range of motion but you hit every function of the this multi muscle group posterior chain as well. The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles.
    This is just one example of how to apply science to your back workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at the link below and get started right away on building a ripped, muscular, athletic body.
    For more back workout videos that also hit the traps, low back and help to build bigger lats, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on notifications so you never miss one.
    Build Muscle in 90 Days -
    Subscribe to this channel here -
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Comments • 2 758

    ATHLEAN-X™  3 months ago +747

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Z
      Z Day ago

      Does anyone understand the first exercise? Are the deadlift and chin-ups performed as a superset? Does the 2 min rest start after the deadlifts, which then get cut into by the chin-ups?

    • conriquez1000
      conriquez1000 7 days ago


    • fpark
      fpark Month ago

      Hey Jeff, for the barbell dead rows or deadlifts for that matter, are you supposed to drop the weight going down, or control it on the way down?

    • Guy Austin
      Guy Austin Month ago

      What about Rhomboids?

    • lord havmercy
      lord havmercy 2 months ago

      But Jeff, if I slam the w8s down like u did, planet fitness would ban

  • Epi Start er
    Epi Start er Day ago

    I can't even do a wide grip pull up 😂

  • Samo Grimeso
    Samo Grimeso Day ago

    That kicked my ass! Thank you very much

  • Z
    Z 2 days ago

    Does anyone understand the first exercise? Are the deadlift and chin-ups performed as a superset? Does the 2 min rest start after the deadlifts, which then get cut into by the chin-ups?

    • Z
      Z Day ago +1

      Myzology thanks a lot brother! I appreciate the input and speedy reply.

    • Myzology
      Myzology Day ago

      Do what feels right, but I think he means a superset of chin ups straight after the dead lift, then a 2 min rest. Do the same again and then start with the deadlift, wide grip pull ups superset

  • Claudiu Xgame
    Claudiu Xgame 2 days ago

    This workout is amazingly intense . I love it . Thank you Jeff

  • Alessio Giannotti
    Alessio Giannotti 2 days ago

    What about the rest?

  • Cutiebubble
    Cutiebubble 3 days ago

    Hello, is it more effective if I divide this one workout into Two workouts? Having the same total volume but just splitting it into two workouts so I can get higher frequency?

  • Josephine Nantes
    Josephine Nantes 3 days ago

    Barbell dead row is pendlay row

  • Quixilver13
    Quixilver13 4 days ago

    But I can't deadlift because of a spine condition. Any suggestions?

  • Sam Alderdice
    Sam Alderdice 4 days ago

    This is really good content man. Needed to hear about that rotator cuff exercise, thank you ✌🏿

  • Don Johnson
    Don Johnson 4 days ago +1

    Can someone answer this question? If only make my workout program based on these perfect workout videos will that be the best way to build muscle

  • 7 7
    7 7 4 days ago

    warm up:
    straight arm pushdown 3:01 ( set for every set of deadlift [NOT to failure] ) #
    a) dead lift @ ( 2 sets [8rm, 6rm] ) - rest 2 min / set #
    b) weighted chin up @ ( 2 sets [4rm, 6rm] )

    a)dead lift 2:00 ^ ( 2 sets [4rm, 4rm] ) - rest 30 sec / set #
    b)wide grip bodyweight pullups 4:03 ( 2 sets [to failure] )

    barbell dead row 4:50 ( 2-3 sets x [10-12rm] ) - 8-10 explosive reps #

    4: Focused Tension
    choose: | OR |
    alternating high pulley row 5:42 ( 2-3 sets x [10-12rm to failure] ) | | rocking pulldowns 6:25 ( 2-3 sets x [10-12rm to failure] )

    hyper y/w 7:59 ( 2 sets x [14-20rm ] ) - alternate y and w on every rep

    6: Finisher
    barbell shrug ladder 9:02 ( 1-10 ladder: seconds per rep is the count )
    summary 9:39

  • Rogério Malagueira
    Rogério Malagueira 5 days ago

    Thank you for your outstanding work.
    I have a doubt.
    What does 8RM, 6RM 10-12RM mean?

  • Patrick Howell
    Patrick Howell 6 days ago

    The y and w was way harder than it looks. Holy cow

  • Emmanouil Makridakis

    This guy knows what he's talking about

  • AMS let's hypothetically say

    background music?

  • Kevin Bauwens
    Kevin Bauwens 7 days ago

    Please create a perfect full body workout video

  • conriquez1000
    conriquez1000 7 days ago

  • Rose Lee
    Rose Lee 8 days ago

    What if women take these workouts?

    • Giri Giri
      Giri Giri 2 days ago

      No it's tough for a beginner to do this both men or women so a 1 month solid conditioning is must proper warmup upto 10mins little jogging cardio flexibility and some pure body weight workout like pushup, squat, pull-ups then our body will change within that months a bit then u can hit The weights

    • Rose Lee
      Rose Lee 2 days ago

      Giri Giri
      So women can take the same numbers of reps and sets if she want to build up the strength and get a good outlook

    • Giri Giri
      Giri Giri 7 days ago

      Need to do this with some low weight reps and sets alternate a bit to get conditioning for few months

  • poria meh
    poria meh 9 days ago

    I cant really do deadlifts, what's a good replacement for deadlifts?

    • Tonia Murray
      Tonia Murray 8 days ago

      +poria meh sounds like back extensions should work for you ok then

    • poria meh
      poria meh 9 days ago

      +Tonia Murray I have mild Kyphosis so I cant do deadlifts with proper form

    • Tonia Murray
      Tonia Murray 9 days ago

      I would do weighted back extensions which hit the erector spinae, glutes and hamstrings. If you do it off a GHR you can also add in some hamstring curls to train knee flexion. But it depends on why you cant do deadlifts?

  • Balanced
    Balanced 12 days ago

    im worried if i do dead lifts that someone will come and kick the bar down from me and tell me to get out of the gym

  • 鄭伊涵
    鄭伊涵 12 days ago

    love the perfect series!!!!

  • Ian Andrew runjugi
    Ian Andrew runjugi 13 days ago

    jeff is an absolute blessing

  • n s
    n s 14 days ago

    how many times pr week should i do this?

  • Sonia Ryan
    Sonia Ryan 15 days ago

    Thank u so much 🙏🏻💪🏻💯💯💯

  • Boon Chong Lim
    Boon Chong Lim 15 days ago

    Jeff, can i buy your action figure? Also could you setup a patreon, i want to help you.

  • lmfaousuckballs
    lmfaousuckballs 15 days ago +1


  • chronosage1
    chronosage1 18 days ago

    Holy crap Jeff! Your back is ridiculous! This guys is a straight savage bruh....

  • Joseph Gallardo
    Joseph Gallardo 18 days ago

    JEFF C!
    Thanks for the protection (form ) and perfection (efficiency, sets, and reps) and targets all the right muscles love this workout!

  • Silas Afari
    Silas Afari 18 days ago

    The hyper yw is soo painful...that was the most difficult among rest

  • Wet Poptart
    Wet Poptart 19 days ago

    but i cant do deadlifts :(

  • Hadi 6867
    Hadi 6867 21 day ago

    Background music name please ?

  • Saleh A. Bahshwan
    Saleh A. Bahshwan 21 day ago

    Man you need to make shurter videos and talk less. The information is all nice but its too much to take in one video

  • Ahmed Emad
    Ahmed Emad 21 day ago

    Legends to this day state that Jeff’s marker is even stronger than him.

  • John Miller
    John Miller 21 day ago

    Man I was just looking for a workout I could do in the gym... there is no way with this lol. Jeff just makes me not want to work out. Make me feel like everything I do is 100% wrong.

  • Edwin Ares
    Edwin Ares 22 days ago +2

    523 thumbs down yall can suck it🖕🏽😈. Jeff its hands down the best trainer ever.

  • Michael Dennis
    Michael Dennis 22 days ago

    Did it today, fucking loved it! Thank you for sharing this!

  • TheChampTube
    TheChampTube 23 days ago +2

    Hey Jeff I'm 15 years old and I wanted to ask if the deadlift is going to stunt my growth, is this true because I hear it a lot?

    • stiffyjonez
      stiffyjonez 20 days ago

      TheChampTube what dya mean? It’ll make you stay short?

  • Cowardly Gamer
    Cowardly Gamer 24 days ago

    What does A and B mean in the program? Are they alternative exercises?

  • James Harkness
    James Harkness 25 days ago

    Just wanted to say thanks a ton for all the free content. Also, as someone in the marketing industry, this is BRILLIANT content marketing for your programs. People can tell you're legit with a brain packed full of knowledge.

  • P Vish
    P Vish 26 days ago

    We don't have a glute ham raise at gym and i cant perform on physio ball as simple as it seems when jeff performs.. Any tips on Y/W exercise? Also any alternative to barbell dead rows?

    • P Vish
      P Vish 23 days ago

      Daniel Kris thanks

    • Daniel Kris
      Daniel Kris 24 days ago +1

      You can do face pulls (W formation) and once in that form, raise your shoulders all the way up to form a Y formation as the machine is pulling you towards itself similar to how gravity would pull you towards the floor when doing his variation. Alternative for deadlift can be done by dumbbell deadlifts or the mine setup.

  • PapaGin
    PapaGin 26 days ago +7

    Jeff trains rock-climbers on his back

  • the path of shadows
    the path of shadows 26 days ago

    what RM means

    PRASANTH KUMARAN 27 days ago

    Also kindly make a video on klokov press. It's is the most effective exercise for shoulder and traps, it works the front and medial deltoids like hell. This one workout is enough for the shoulder

  • Einstein Von Däniken
    Einstein Von Däniken 28 days ago

    Rack Pulls: above or below?

  • jamez BIH
    jamez BIH 28 days ago +1

    What is RM? MEANING

    • Liav Ziziashvilli
      Liav Ziziashvilli 26 days ago

      Reps Max. when he said 6RM (as an example) he meant the heaviest weight you could pull off 6 PERFECT FORMED (ish) reps with.

  • mrjonestattoo87
    mrjonestattoo87 Month ago

    Thank you!

  • Will
    Will Month ago

    Weighted chin ups.... or in my case assisted

  • Ashton Davis
    Ashton Davis Month ago

    How often should I do this workout?
    I spend at least 30 min three times a week working on back until I can preform at least one strict pull up. I’m going to add these workouts to my weekly plan. Just curious how often I should do these workouts. Ty

  • Guilain Bohineust
    Guilain Bohineust Month ago


  • Kimberly Bradford
    Kimberly Bradford Month ago

    Just completed this. Learned a lot and feel balanced afterwards. Thank you

  • LuperiousGOD
    LuperiousGOD Month ago

    Your back muscles look like an X

  • Daniel Popchuk
    Daniel Popchuk Month ago +4

    Can you do the perfect ab workout? Please do I would appreciate it😀😀

  • Praveen Maxy
    Praveen Maxy Month ago

    For beginners plz

  • Francisco Castanheira

    Can I do face pulls instead of the y and the w??

  • fahad azam
    fahad azam Month ago

    you can't imagine how hard to see his videos on silent mode he talks toooooo much bla bla blaaa -_- where are the exercises .... -_-

  • Joja
    Joja Month ago +1

    9:46 but watch the full video it's useful

  • CocoJosco
    CocoJosco Month ago

    when i did the last exersice, i only got ”pain” in the shoulders. am i doing something wrong, if so what?

  • Jake Parker
    Jake Parker Month ago

    Man wth does 4RM mean

  • Denis Mahirov
    Denis Mahirov Month ago

    Lost me at deadlift...

  • randall jacob
    randall jacob Month ago

    I'm feeling the difference alright.
    Now waiting to see.

  • Lockdown Lemke
    Lockdown Lemke Month ago

    Is it okay to do all these exercises if you’ve experienced Sciatica in the past? (One year ago)

  • Begeesh
    Begeesh Month ago

    I’m 15 and dumb I just need to know what to lift lol

  • Dustin G
    Dustin G Month ago


  • Clash and cube India
    Clash and cube India Month ago +6

    It's tough combining series in my push pull split give us a perfect push and pull workout jeff

    • Evs
      Evs Month ago

      U just forgettin legs my guy? And same

  • Clash and cube India
    Clash and cube India Month ago +12

    Jeff give us a perfect push workout and a perfect pull workout

  • Zvonimir Safar
    Zvonimir Safar Month ago +1

    What about face pulls ? In other videos you said to include them in the end of almost every workout. I wanna fix my rounded shoulders.

    • Wow Wuw
      Wow Wuw Month ago

      Well just add the face pull last..empty those tank

  • Ashan Ranasinghe
    Ashan Ranasinghe Month ago

    love that

  • Dan The Man
    Dan The Man Month ago


  • Tik Tok Fun
    Tik Tok Fun Month ago

    Bro how to grow bycp size please tell me... ??? Reply

  • Just An Alt
    Just An Alt Month ago

    You make really good thumbnails.

  • Magic Musch
    Magic Musch Month ago

    does it make sense to do a standing barbell row to kind of combine the deadlift with shrugs when it comes to hitting the muscles and save a set, cause i really dont like deadlifts xD

  • GodzMemes
    GodzMemes Month ago +2

    So here's a potato

    Wrong vid sry

  • Marco Lopez
    Marco Lopez Month ago

    what those RM's means?

  • Alpha Fili
    Alpha Fili Month ago

    A very helpful nigga

  • Kaizer Tooze
    Kaizer Tooze Month ago

    One of the best back workouts that i have had in a while thanks

  • Mudri
    Mudri Month ago

    Whats that on his right rear delt?

  • David Quintero
    David Quintero Month ago

    Who’s done this workout already

  • Kevin Bfd
    Kevin Bfd Month ago

    Thank you from France 👌🏽

  • spykedragonfist
    spykedragonfist Month ago +2

    Cover the perfect abs,calves and neck workout

  • Indrajit Ghose
    Indrajit Ghose Month ago +1

    Hey, if we do not have the anti burst ball. Is their an alternative for the 5th workout?

    • Mateus Alves
      Mateus Alves Month ago

      Man, all those thumbs up for bs and jokes, while you have none with your relevant question. Humanity is a joke itself smh

  • Brian Molina
    Brian Molina Month ago

    Whats the background music called?

  • cyka blyat
    cyka blyat Month ago

    1:50 start

  • Pablo Barros
    Pablo Barros Month ago

    @athlean-x can I do the W/Y combo on the low back extension machine?

  • Monkeylove718
    Monkeylove718 Month ago +1

    Is the deadlift n weighted chins a superset? Or u do a set of deadlifts and rest 2 minutes and then do weighted chins? Then rest again 2 min and back to the deadlift? Kind of confused here.

    • Monkeylove718
      Monkeylove718 Month ago

      +1COMODIN9 so i do a set of deads and rest 2 min and then do chins and rest 2 min and back to deads? I thought deads and straight to chins and then rest 2 min.

    • 1COMODIN9
      1COMODIN9 Month ago

      That's actually the sweetest way to do strength training: train opposite muscles with two minute rest, going heavy ( but never to failure) at five reps.
      I actually work the chins opposite to the press, and do some dips opposite the deadlift, but the same principle applies.

  • Monkeylove718
    Monkeylove718 Month ago

    Deadlift and chins are supersets??? Only rest 30 seconds??

  • marko cetkovic
    marko cetkovic Month ago

    What if i cant do 8 reps of pull ups (i can do about 4/5) is there something else i can add on that or just to do as much as i can

  • Ankush Sharma
    Ankush Sharma Month ago

    best teacher giving the best information for free

  • Myna Asuega
    Myna Asuega Month ago

    Got a question Jeff, so I had pinched nerve in my back in College playing football. I managed to get back in shape but, now I'm much older ... those injuries I feel more now. Is there something else I can do besides a " Dead Lift " ... or is it safe to do with my past injury to my back?

  • Nomade _0
    Nomade _0 Month ago +1

    I really like your videos because you explain so well, thanks to you i improved my techniques and my rythm and i really like my sport every day ! I will follow you till my body stop moving :D

  • Suriya saepu
    Suriya saepu Month ago +1

    Sir, do you recommend any tips for recovery from injuries?

  • Ferbin Feroz
    Ferbin Feroz Month ago

    Can someone tell me the name of the music that starts at 1:52 please? ^_^

  • Perceval de Jonghe
    Perceval de Jonghe Month ago +1

    I wish students had more time for themselves to invest in exercise or in maintaining a better work life balance

  • Carlton Rudolph
    Carlton Rudolph Month ago +53

    This guy has great content but some of this stuff is not realistic if you're going to a public gym.I workout at 5 am and if I go from deadlift to pull up and do one set.Somebody is going to take my spot Everytime never fails.

    • clifford suprerman
      clifford suprerman Day ago

      Carlton Rudolph I agree , also I thought The Dead Lift was for the glutes

    • 420Slay3r
      420Slay3r 6 days ago +1

      The compound lifts are the most important, the other things can be done just as extra muscle damage

    • Jose Hernandez
      Jose Hernandez 13 days ago +4

      Piss on the weights to mark them as yours

    • James Todd
      James Todd 17 days ago +1

      Carlton Rudolph I go to a gym in a leisure centre. Literally 95% of clientele are over 65 and stick to cardio. Which means the cables squat racks ARE ALL MINE.

    • Donald J. Trump
      Donald J. Trump 23 days ago

      wu jimmy don’t need a workout cage lol waste of money. You do however need a barbell and plates for the bench. I like to use resistance bands as cables, works just as good! The specific bench I bought has holes every few inches that my bands fit perfectly over. Works so good if u want I can send the link

  • Rich Instinct
    Rich Instinct Month ago

    does the row incorporate triceps? cause i do a push pull circuit and triceps were on push but my back is on pull

  • not Sauer
    not Sauer Month ago +1

    Ok but Planet Fitness don’t have none of these

  • Rajat Jamblekar
    Rajat Jamblekar Month ago

    Did we forget the lower back?

  • Tony Boot
    Tony Boot Month ago

    Jeff is the Chuck Norris of Fitness. Even Chuck himself is not offended by the comparison.

  • Nick Fletcher.
    Nick Fletcher. Month ago

    What weight percentage should you use for these workouts

    • Marcos Fontes
      Marcos Fontes Month ago

      He is not using the percentage of 1rm max for the weight, he is using the numbers of max reps for a exercise so, let's suppose he says do 6rm in a exercise u choose a weight that you can only do 6 reps in that exercise