Guias e Estilo

The PERFECT Back Workout (Sets and Reps Included)

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.
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    3 meses atrás

    *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


      6 dias atrás

      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


      12 dias atrás


    • fpark


      Mês atrás

      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

      Mês atrás

      What about Rhomboids?

    • lord havmercy

      lord havmercy

      2 meses atrás

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

  2. Sasan Maramkhah

    Sasan Maramkhah

    10 horas atrás

    Tried this today, and no doubt feel the burn...but the wide grip pull up was a challenge, any tips on overcoming that? Thanks Jeff.

  3. Steven Quach

    Steven Quach

    13 horas atrás

    I've just recently started following you Jeff but I've heard about you for years and haven't really committed myself to working out until the beginning of this year faithfully. I'm going to do this workout today!

  4. B S

    B S

    17 horas atrás

    how often would you do this a week ? Til now i've always done fullbody 3 times a week

  5. Constantine Lycouris

    Constantine Lycouris

    Dia atrás

    THANK YOU!!!

  6. Shaahid Scheepers Shay

    Shaahid Scheepers Shay

    Dia atrás


  7. Anubhab Basu

    Anubhab Basu

    2 dias atrás

    support from INDIA

  8. Universal Production

    Universal Production

    2 dias atrás

    Pull ups 5 sets 4 reps slowly Push ups 5 sets 20 reps Pull down machine 3 sets 12 reps 2 heavy sets 1 light weight Deadlift with dumbbells 3 sets 8 reps Traps 2 sets 20 reps first heavy second rep lightweight for stretching Last running 5 min Thank me latter

  9. Dreads And Angels

    Dreads And Angels

    2 dias atrás

    Oh boy I needed this thanks bro.

  10. milevsky M

    milevsky M

    2 dias atrás

    Can you do a perfect push and pull workout?

  11. Drew Postlewaite

    Drew Postlewaite

    3 dias atrás

    Would it be to much for me to more than one of these perfect workouts in one day.

  12. Rajkumar Atwal

    Rajkumar Atwal

    3 dias atrás

    Thankyou so much jaff you are really providing the best ever workout tips

  13. Sebbei


    3 dias atrás

    But what if u can't do pull ups..?

  14. Epi Start er

    Epi Start er

    5 dias atrás

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

  15. Samo Grimeso

    Samo Grimeso

    6 dias atrás

    That kicked my ass! Thank you very much

  16. Z


    6 dias atrás

    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


      5 dias atrás

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

    • Myzology


      5 dias atrás

      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

  17. Claudiu Xgame

    Claudiu Xgame

    7 dias atrás

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

  18. Alessio Giannotti

    Alessio Giannotti

    7 dias atrás

    What about the rest?

  19. Cutiebubble


    7 dias atrás

    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?

  20. Josephine Nantes

    Josephine Nantes

    7 dias atrás

    Barbell dead row is pendlay row

  21. Quixilver13


    8 dias atrás

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

  22. Sam Alderdice

    Sam Alderdice

    9 dias atrás

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

  23. Don Johnson

    Don Johnson

    9 dias atrás

    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

  24. 7 7

    7 7

    9 dias atrás

    tl;dr warm up: straight arm pushdown 3:01 ( set for every set of deadlift [NOT to failure] ) # ==================================================================== workout: 1: a) dead lift @ ( 2 sets [8rm, 6rm] ) - rest 2 min / set # b) weighted chin up @ ( 2 sets [4rm, 6rm] ) 2: a)dead lift 2:00 ^ ( 2 sets [4rm, 4rm] ) - rest 30 sec / set # b)wide grip bodyweight pullups 4:03 ( 2 sets [to failure] ) 3: 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] ) 5: 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

  25. Rogério Malagueira

    Rogério Malagueira

    9 dias atrás

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

    • Justin Therriault

      Justin Therriault

      8 dias atrás

      Rogério Malagueira RM stands for Rep Max

  26. Patrick Howell

    Patrick Howell

    10 dias atrás

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

  27. Emmanouil Makridakis

    Emmanouil Makridakis

    11 dias atrás

    This guy knows what he's talking about

  28. AMS let's hypothetically say

    AMS let's hypothetically say

    11 dias atrás

    background music?

  29. Kevin Bauwens

    Kevin Bauwens

    11 dias atrás

    Please create a perfect full body workout video

  30. conriquez1000


    12 dias atrás

  31. Rose Lee

    Rose Lee

    12 dias atrás

    What if women take these workouts?

    • Giri Giri

      Giri Giri

      6 dias atrás

      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

      6 dias atrás

      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

      11 dias atrás

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

  32. poria meh

    poria meh

    14 dias atrás

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

    • Tonia Murray

      Tonia Murray

      13 dias atrás

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

    • poria meh

      poria meh

      13 dias atrás

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

    • Tonia Murray

      Tonia Murray

      13 dias atrás

      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?

  33. Balanced


    17 dias atrás

    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

  34. 鄭伊涵


    17 dias atrás

    love the perfect series!!!!

  35. Ian Andrew runjugi

    Ian Andrew runjugi

    17 dias atrás

    jeff is an absolute blessing

  36. n s

    n s

    18 dias atrás

    how many times pr week should i do this?

  37. Sonia Ryan

    Sonia Ryan

    19 dias atrás

    Thank u so much 🙏🏻💪🏻💯💯💯

  38. Boon Chong Lim

    Boon Chong Lim

    19 dias atrás

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

  39. lmfaousuckballs


    20 dias atrás


  40. chronosage1


    23 dias atrás

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

  41. Joseph Gallardo

    Joseph Gallardo

    23 dias atrás

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

  42. Silas Afari

    Silas Afari

    23 dias atrás

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

  43. Wet Poptart

    Wet Poptart

    23 dias atrás

    but i cant do deadlifts :(

  44. Hadi 6867

    Hadi 6867

    25 dias atrás

    Background music name please ?

  45. Saleh A. Bahshwan

    Saleh A. Bahshwan

    25 dias atrás

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

    • Roger Gaile

      Roger Gaile

      24 dias atrás

      Bitch that ain't his problem

  46. Ahmed Emad

    Ahmed Emad

    25 dias atrás

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

  47. John Miller

    John Miller

    25 dias atrás

    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.

  48. Edwin Ares

    Edwin Ares

    27 dias atrás

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

  49. Michael Dennis

    Michael Dennis

    27 dias atrás

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

  50. TheChampTube


    27 dias atrás

    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


      24 dias atrás

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

  51. Cowardly Gamer

    Cowardly Gamer

    28 dias atrás

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

  52. James Harkness

    James Harkness

    29 dias atrás

    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.

  53. P Vish

    P Vish

    Mês atrás

    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

      27 dias atrás

      Daniel Kris thanks

    • Daniel Kris

      Daniel Kris

      28 dias atrás

      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.

  54. PapaGin


    Mês atrás

    Jeff trains rock-climbers on his back

  55. the path of shadows

    the path of shadows

    Mês atrás

    what RM means

    • ahmed videos

      ahmed videos

      Mês atrás

      Rep max



    Mês atrás

    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

  57. Einstein Von Däniken

    Einstein Von Däniken

    Mês atrás

    Rack Pulls: above or below?

  58. jamez BIH

    jamez BIH

    Mês atrás

    What is RM? MEANING

    • Liav Ziziashvilli

      Liav Ziziashvilli

      Mês atrás

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

  59. mrjonestattoo87


    Mês atrás

    Thank you!

  60. Will


    Mês atrás

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

  61. Ashton Davis

    Ashton Davis

    Mês atrás

    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

  62. Guilain Bohineust

    Guilain Bohineust

    Mês atrás


  63. Kimberly Bradford

    Kimberly Bradford

    Mês atrás

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

  64. LuperiousGOD


    Mês atrás

    Your back muscles look like an X

  65. Daniel Popchuk

    Daniel Popchuk

    Mês atrás

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

  66. Praveen Maxy

    Praveen Maxy

    Mês atrás

    For beginners plz

  67. Francisco Castanheira

    Francisco Castanheira

    Mês atrás

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

  68. fahad azam

    fahad azam

    Mês atrás

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

  69. Joja


    Mês atrás

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

  70. CocoJosco


    Mês atrás

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

  71. Jake Parker

    Jake Parker

    Mês atrás

    Man wth does 4RM mean

  72. Denis Mahirov

    Denis Mahirov

    Mês atrás

    Lost me at deadlift...

  73. randall jacob

    randall jacob

    Mês atrás

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

  74. Lockdown Lemke

    Lockdown Lemke

    Mês atrás

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

  75. Begeesh


    Mês atrás

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

  76. Dustin G

    Dustin G

    Mês atrás


  77. Clash and cube India

    Clash and cube India

    Mês atrás

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

    • Evs


      Mês atrás

      U just forgettin legs my guy? And same

  78. Clash and cube India

    Clash and cube India

    Mês atrás

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

  79. Zvonimir Safar

    Zvonimir Safar

    Mês atrás

    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

      Mês atrás

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

  80. Ashan Ranasinghe

    Ashan Ranasinghe

    Mês atrás

    love that

  81. Dan The Man

    Dan The Man

    Mês atrás


  82. Tik Tok Fun

    Tik Tok Fun

    Mês atrás

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

  83. Just An Alt

    Just An Alt

    Mês atrás

    You make really good thumbnails.

  84. Magic Musch

    Magic Musch

    Mês atrás

    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

  85. GodzMemes


    Mês atrás

    So here's a potato Wrong vid sry

  86. Marco Lopez

    Marco Lopez

    Mês atrás

    what those RM's means?

    • Shooby Doo

      Shooby Doo

      Mês atrás

      I Know??!!!

  87. Alpha Fili

    Alpha Fili

    Mês atrás

    A very helpful nigga

  88. Kaizer Tooze

    Kaizer Tooze

    Mês atrás

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

  89. Mudri


    Mês atrás

    Whats that on his right rear delt?

  90. David Quintero

    David Quintero

    Mês atrás

    Who’s done this workout already

  91. Kevin Bfd

    Kevin Bfd

    Mês atrás

    Thank you from France 👌🏽

  92. spykedragonfist


    Mês atrás

    Cover the perfect abs,calves and neck workout

  93. Indrajit Ghose

    Indrajit Ghose

    Mês atrás

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

    • Mateus Alves

      Mateus Alves

      Mês atrás

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

  94. Brian Molina

    Brian Molina

    Mês atrás

    Whats the background music called?

  95. cyka blyat

    cyka blyat

    Mês atrás

    1:50 start

  96. DBZFan2


    Mês atrás

    2:00 2:24 3:21 3:28 4:04 4:48 5:41 6:23 7:32 7:57 8:46 (((9:40))) 9:46

  97. Pablo Barros

    Pablo Barros

    Mês atrás

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

    • randy rod

      randy rod

      Mês atrás

      Yes n he said so.

  98. Monkeylove718


    Mês atrás

    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


      Mês atrás

      +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


      Mês atrás

      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.

  99. Monkeylove718


    Mês atrás

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

  100. marko cetkovic

    marko cetkovic

    Mês atrás

    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

    • Abhinav Binukumar

      Abhinav Binukumar

      Mês atrás

      Do negative pullups or band assisted pullup

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