Back Workouts: 8 Weeks Strength and Endurance Training With Diet Plan

Back Workouts - 8 Weeks Strength and Endurance Training with diet plan - fitzabout

This 8-week back workouts is a mass building workouts of back, if your back muscles are weak, it will help you to increase the thickness and width of your back.

The routine for these back workouts is very simple. On Tuesday you will do back-strength training (maximize growth and strength) and on Friday you will do back-endurance training (improved fast-twitch muscle fiber development). Meaning, the focus will be on two different muscle fibers.

Under this we are hitting mid-back, lats, lower-lats, upper-back, lower-back as well as rhomboid muscles are involved, so back is a big muscle we can’t see, which you have to feel during doing exercises. Under this “8-week back workouts plan”, those all add-ons are super set, giant set, single set which will help in your back development.

Back Muscles Functions

Latissimus Dorsi muscles (also known as lats) are the largest muscles in the back. Having large, fan-shaped muscles, they are capable of providing force across a wide range of bodies, e.g. Straight vertical and bending backward between all points[1].

The Latissimus Dorsi (Lats) is attached to the upper end of the humerus, with fibers in the vertebral column and fan down into the pelvic waistband. The Trapezius (trap) muscle is a long, trapezoid-shaped muscle that moves down the upper part of the spine, originates at the base of the skull and attaches downward to the lower back. The angles of Trapezius fibers provide stretch in three different directions: up, down, and toward the center of the body.

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The function of Latissimus Dorsi is to pull the arm down towards the pelvis. When the arm is fixed (such as during chin-up), the Lats work to bring the body towards the arm. This is the same basic movement but reversed along with the directions. Lats also functions to stabilize the torso during multiple movements, including a flat bench press. Trapezius muscle functions include scapular elevation (contractility), scapular adduction (pulling the shoulder blade together) and scapular depression (pulling the shoulder blade down).

TARGET MUSCLESEXERCISES
Latissimus Dorsi
and
Trapezius
(1.) Close-grip pulldowns;
(2.) Wide-grip front pulldowns;
(3.) One-arm dumbbell rows;
(4.) Seated cable rows;
(5.) Chin-ups;
(6.) Bent-over barbell rows;
(7.) Deadlifts;
(8.) Wide-grip pull-ups;
(9.) Stiff-arm pushdowns;

Spinal Erectors (Teres Major and Rhomboid) and Functions

The Erector Spinius is a group of muscles that support the spinal column. They include Longissimus, Spinalis, and iliocostalis. The muscles of the Erector Spinae tach to the vertebrae, ribs, and pelvis. The functions of the Erector Spinae Group are to expand the spine as well as provide support for it. The exercise that helps the Ejector Spinae as hyperextensions, deadlifts and good morning.

The Teres Major muscle originates at the outer (lateral) edge of the scapula and connects to the humerus. Teres major muscles work with the Rotator Cuff muscles to stabilize the shoulder joint and work with Latissimus Dorsi mushers to pull the humerus back.

Rhomboids (Major and Minor) originate on the spinal column and attach to the medial surface of the scapula. The muscles of Rhomboid get their name from their shape: rhomboid. Major and Minor designations refer to the relative size of each other.

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The act of Teres Major is to move the humerus posteriorly, meaning it brings the arm backward. Rhodomids function, to bring the scapula toward the skeletal structure, essentially squeezes the shoulder blades together when rhomboids are used at an equivalent time on each side.

TARGET MUSCLESEXERCISES
Teres Major
and
Rhomboid
(1.) Close-grip pulldowns;
(2.) Wide-grip front pulldowns;
(3.) One-arm dumbbell rows;
(4.) Bent-Over lateral raises;
(5.) Seated cable rows;
(6.) Bent-over barbell rows;
(7.) Wide grip pullups;
(8.) Chin-ups;

Back Workouts Schedule

DAYSWORKOUTS
Monday
TuesdayBack Strength Training
Wednesday
Thursday
FridayBack Endurance Training
Saturday
SundayOff

On Tuesday, the focus’ll be on the fast-twitch muscle fiber, in which you’ll hit 8-6 reps with heavyweight lifts. On Friday, slow-twitch muscle fiber involve with a rep-range of 15-12. The rest period will be around 3 minutes on Tuesday and one and a half minutes on Friday.

Tuesday: Back workout plan for strength

EXERCISESSETS & REPS
1. Warm-up:
Pull-ups (wide grip)2 x (8-15)
2. Super set:
(a) Wide grip lat pull-down
(b) Reverse grip lat pull-down
set-1 = 8 reps
set-2 = 7 reps
set-3 = 6 reps
3. Super set:
(a) Barbell rows
(b) Machine rows with bar
set-1 = 8 reps
set-2 = 7 reps
set-3 = 6 reps
4. Super set:
(a) Barbell shrugs
(b) Rope face pull
set-1 = 8 reps
set-2 = 7 reps
set-3 = 6 reps

Rest period: 3 minutes rest after each Super set.

Friday: Back workout plan for endurance

EXERCISESSETS & REPS
1. Warm-up:
Pull-ups (Reverse grip)2 x (8-15)
2. Super set:
(a) Rope rows (High angle)
(b) Rope rows on incline bench (Low angle)
set-1 = 15 reps
set-2 = 12 reps
set-3 = 12 reps
3. Super set:
(a) T-Bar rows
(b) Straight arm pull-down
set-1 = 15 reps
set-2 = 12 reps
set-3 = 12 reps
4. Super set:
(a) Reverse grip push-ups
(b) Back Extension (on floor)
set-1 = 15 reps
set-2 = 12 reps
set-3 = 12 reps

Rest period: 1 minutes to 90 seconds rest after each Super set.

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Combine workouts schedule for all weak muscles

Now it is to be noted here that this back workouts must be combined with any other routine, not that you are doing only this workouts plan and not training your other muscles. You have to do chest, shoulders, arms, legs, and also train the abs muscles.

DAYSWORKOUT-1WORKOUT-2
MondayArms (strength) + ShouldersChest (strength) + Abs
TuesdayBack (strength)Back (strength)
WednesdayChest (strength) + AbsArms (strength) + Shoulders
ThursdayArms (endurance) + LegsChest (endurance)
FridayBack (endurance) + CardioBack (endurance) + Cardio
SaturdayChest (endurance)Arms (endurance) + Legs
SundayOff dayOff day

8 weeks muscle gain and fat loss diet plan

DAYSMUSCLE GAINFAT LOSS
MondayHigh carb dietLow carb diet
TuesdayHigh carb dietLow carb diet
WednesdayLow carb dietHigh carb diet
ThursdayHigh carb dietLow carb diet
FridayHigh carb dietLow carb diet
SaturdayHigh carb dietLow carb diet
SundayLow carb dietHigh carb diet

The diet plan of this back workouts is caloric surplus, if you want, you can also do it with caloric deficit program. Since it’s mass building workouts, it will be good if you follow the muscle gain diet plan section of this workouts program.

Non-veg high carb day diet plan

Macro-breakdown: Calories = 3399; Pro = 220g; Carb: 425g; Fat = 90g;

1. Breakfast meal

INGREDIENTSQUANTITIES
Whey protein2/3 scoop
Oats2/3 cup
Granola or Cereals1/4 cup
Brans1 scoop
Raisin1/8 cup
Cranberries1/8 cup
Almonds1/8 cup
Walnuts1/8 cup
Banana½
Apple½
Cinnamon2 pinch

2. Snack meal

INGREDIENTSQUANTITIES
Whole wheat bread
+
Omelet
1 slice

2 eggs (1 whole and 1 white eggs)
Whole wheat bread
+
chickpeas
1 slice

½ cup mashed
Whole wheat bread
+
Banana
+
Peanut butter
1 slice

½

1 spoon

3. Lunch meal

INGREDIENTSQUANTITIES
Paneer50g
Kidney beans½ cup
Sweet potato140g
Green pepper½
Spinach
(chopped)
1/4 cup
Tomato
(chopped)
2 spoons
Onion
(chopped)
3 spoons
Yogurt sauce topping:
Pine apple or Mango
(chopped)
1/3 cup
Egg white
(scramble eggs)
3

4. Snack meal

INGREDIENTSQUANTITIES
Brown Rice2/3 cup
Black Raisins1 spoon
Peanuts1 spoon
Peanut Butter1 spoon
Banana2/3
Honey1 spoon
Protein Pudding:
Yogurt 2 spoons
Whey2/3 scoop

5. Dinner meal

INGREDIENTSQUANTITIES
Chicken Legs
(Grilled, roasted or pan cooked)
2
Pineapple1 ring
Broccoli Cabbage Salad:
Ranch1 spoon
Cabbage½ cup
Broccoli½ cup
Beans Salad:
Kidney beans1/4 cup
Chickpeas1/4 cup
Carrot (chopped)2 spoons
Tomato (chopped)2 spoons
Onion (chopped)2 spoons
Lemon½
Cilantrolittle bit
Ketchup or Red Chutney
Salt/Pepper

6. 1 hour before bed meal

INGREDIENTSQUANTITIES
Egg white1
Whey or casein protein2/3 scoop
Peanuts3 spoons
Raisins1 spoon

Non-veg low carb day diet plan

Macro-breakdown: Calories = 2050; Pro = 200g; Carb: 200g; Fat = 50g;

1. Breakfast meal

INGREDIENTSQUANTITIES
Oats½ cup
Walnuts (crushed)1/8 cup
Whey protein1 scoop
Banana½
Apple½
Cinnamon2 pinch

2. Snack meal

INGREDIENTSQUANTITIES
Whole wheat bread2 slice
Egg whites omelet7 eggs

3. Lunch meal

INGREDIENTSQUANTITIES
Grilled Chicken120g
Coconut oil or olive oil1 tablespoon
Roti (chapati)1
Salad
(cucumber + cabbage + tomato + carrots)
½ plate

4. Snack meal

INGREDIENTSQUANTITIES
Whey protein1 scoop
Non-fat milk200ml
Mixed fruit salad
(apple + pear + papaya + grapes + oranges)
1 bowl

5. Dinner meal

INGREDIENTSQUANTITIES
Chicken breast120g
Brown rice2/3 cup
Salad
(cucumber + cabbage + tomato + carrots)
1 plate

5. 1 hour before bed meal

INGREDIENTSQUANTITIES
Whey or casein protein1 scoop
Egg white1
Peanuts1 spoon
Raisins1 spoon

Veg high carb day diet plan

Macro-breakdown: Calories = 3399; Pro = 220g; Carb: 425g; Fat = 90g;

1. Breakfast meal

INGREDIENTSQUANTITIES
Oats2/3 cup
Whey protein2/3 scoop
Cereals or Granola1/4 cup
Brans1 scoop
Raisin1/8 cup
Cranberries1/8 cup
Almonds (crushed)1/8 cup
Walnuts (crushed)1/8 cup
Banana½
Apple½
Cinnamon2 pinch

2. Snack meal

INGREDIENTSQUANTITIES
Whole wheat bread
+
Peanut butter
1 slice

1 spoon
Whole wheat bread
+
Chickpeas (mashed)
1 slice

½ cup
Whole wheat bread
+
Banana
+
Peanut butter
1 slice

½

1 spoon

3. Lunch meal

INGREDIENTSQUANTITIES
Paneer50g
Kidney beans½ cup
Sweet potato140g
Green Pepper½
Spinach (chopped)1/4 cup
Green onion (chopped)3 spoons
Tomato (chopped)2 spoons
Yogurt sauce topping:
Pineapple or Mango (chopped)1/3 cup
Soy chunks25g

4. Snack meal

INGREDIENTSQUANTITIES
Yogurt2 spoons
Whey protein2/3 scoop
Brown rice2/3 cup
Peanuts1 spoon
Peanut butter1 spoon
Raisins1 spoon
Banana2/3
Honey1 spoon

5. Dinner meal

INGREDIENTSQUANTITIES
Tofu
(grilled, or roasted, or cooked)
200g
Pineapple1 ring
Broccoli (crushed)½ cup
Cabbage (crushed)½ cup
Ranch1 spoon
Kidney beans1/4 cup
Chickpeas1/4 cup
Carrots (chopped)2 spoons
Tomato (chopped)2 spoons
Onion (chopped)2 spoons
Lemon1/2
Cilantrolittle bit
Red chutney or Ketchup
Pepper or Salt

6. 1 hour before bed meal

INGREDIENTSQUANTITIES
Whey or Casein protein1 scoop
Egg white1
Peanuts3 spoons
Raisins1 spoon

Veg low carb day diet plan

Macro-breakdown: Calories = 2010; Pro = 180g; Carb: 210g; Fat = 50g;

1. Breakfast meal

INGREDIENTSQUANTITIES
Whey protein1 scoop
Oats½ cup
Almonds (crushed)1/8 cup
Walnuts (crushed)1/8 cup
Banana½
Apple½
Cinnamon2 pinches

2. Snack meal

INGREDIENTSQUANTITIES
Whey protein1 scoop
Oats½ cup
Peanut butter1 spoon
Almonds
(crushed)
5 whole
Raisins10
Honey (optional)½ spoon
Cinnamonsprinkle
Water5 spoons

3. Lunch meal

INGREDIENTSQUANTITIES
Roti or Chapati1
Lentil (mixed)100g
Salad
(cucumber + cabbage + tomato + carrot)
½ plate

4. Snack meal

INGREDIENTSQUANTITIES
Whey protein1 scoop
Non-fat milk200ml
Mixed fruit salad
(apple + pear + papaya + grape + orange)
1 bowl

5. Dinner meal

INGREDIENTSQUANTITIES
Brown rice2/3 cup
Paneer100g
Salad
(cucumber + cabbage + tomato + carrot)
1 plate

6. 1 hour before bed meal

INGREDIENTSQUANTITIES
Casein or Whey protein1 scoop
Egg white1
Peanuts1 spoon
Raisins1 spoon

Pre-workout and Post-workout meal

Pre-workout with or without supplements

INGREDIENTSQUANTITIES
Pre-workout with supplements:
Neurocore by MuscleTech1 scoop
Cold water200ml
Pre-workout without supplements:
Coffee½ tablespoon
Hot water240ml

Post-workout with or without supplements

INGREDIENTSQUANTITIES
Post-workout with supplements:
Whey protein1-2 scoop
Carbo Plus2-3 scoop
Cold water 400ml
Post-workout without supplements:
Option-1:
Boiled egg whites6
Banana2
Option-2:
ProteinX1.5-2 scoop
Non-fat milk240ml
Banana2

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Article Sources +
  1. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan. 2022 Apr 5. Anatomy, Back, Latissimus Dorsi. Available here: https://pubmed.ncbi.nlm.nih.gov/28846224/[]

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