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The Ultimate 12-Week Back Blasting Workout Plan

Whether you're a newbie or an expert, the easy-to-follow methods in this 12-week program make it easy to learn how to strengthen your key muscles and improve your posture.

James Cambell
The Ultimate 12-Week Back Blasting Workout Plan
Table Of Contents

Did you know that having strong back muscles is as crucial for you as other muscles in the body? Unfortunately, the back and glutes muscles are mostly overlooked and left untrained when we're training our muscles.  

It is one of the most crucial parts of the body as it connects the entire skeletal frame of our bodies; from our head to the hips are connected to our back muscles.

Having strong backs means better posture, better training, reduced risk of injury, etc. Moreover, our spine or the back muscles help us move, twist, bend over and even move our necks.

Now that you understand its importance, you’ll be more willing to work on it; therefore, we’ve curated a detailed 12-week long back blasting workout plan. This plan will help you target your back muscles and grow chiselled back muscles effectively and efficiently.

Workout Description

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level


Program Duration

12 Weeks

Days Per Week


Time Per Workout

45-60 Minutes

Equipment Required

Dumbbells, Machines, Other

Target Gender

Male & Female

Recommended Supps

Whey Isolate


When we talk about our back muscles and their functions, they are generally divided into two parts for better understanding; the upper and lower back.

Our upper back muscles connect the arms, neck, and shoulders. Having strong upper back muscles allows us to twist and turn our hands and neck, shrug our shoulders, and expand and contract our ribs when we breathe. 

On the other hand, our lower back muscles hold up our spine and glutes, one of the largest muscles in our body. Together, these muscles help our body bend over, lift heavy objects, and enable flexing and even arching our lower back.

According to research, around 60% to 80% of the adults in the western world suffer from lower back pain. Since our entire back is connected with other body parts, many of our body functions and movements get hindered if one of the back muscles is under stress.

Furthermore, by adding supplements to your diet while performing the workouts thoroughly, you can achieve various benefits along with your desired body goals effectively and efficiently 

  1. Incorporating whey protein isolate in your diet can help you build leaner muscles. The whey isolate contains various amino acids that are the building blocks in your body. They help you burn away the fat, pump up your energy levels and help enhance your overall mood.
    The 90% proteins added in the whey isolate supplement are easily digested and absorbed by the body, which helps you improve your workout efficiency, increase muscle mass, and help you recover from your workouts quickly.
  1. BCAAs are also a great source of consuming the necessary amino acids in your body to build greater muscle volume. This supplement keeps you hydrated and promotes muscle growth.
    Additionally, these supplements come with a precise number of electrolytes that help you prevent muscles from breaking down and support recovery as well.

We at DMoose have vigilantly designed an entire workout plan for your back muscles. These workouts will help you achieve the perfectly sculpted back muscles within a limited time with limited gym gear.

12-Week Program to Build Your Back

In the 12-week shredded back workout, we will be giving you a range of different compound workouts that will help you target the back muscles and other associated muscles as well.

Since the back muscles are comparatively sensitive, and the workouts require you to train using various machines and weights, you must be at an intermediate fitness level. 

Having strong back muscles will help you conduct your daily activities better, keep the lower back pain away, and lastly, your back will look sexiest with the sculpted muscles popping when you wear a backless dress.

In this extensive 12-week back blasting workout plan, all the workouts have been added very thoughtfully, so you never have a dull week throughout the course. These exercises will make sure that your back gets the workout it deserves so you can have a perfect muscle popping back. 

You will be working out once a week for the next 12 weeks for this course. We will give you the workout you need to follow, along with the number of reps and sets.

You must follow the workout properly and use the gym gear, such as dumbbells and other lifting machines with proper postures, so you get the muscles activating correctly and don’t end up getting hurt.

Week 1 – 4

For the first four weeks, the workouts are comparatively easy and the ones you must have been doing every now and then in your gym. 

But this time, you will be dedicating an entire day of the week for the back workouts only, and with the given sets and reps, your muscles will get worked like never before.

The workouts will be 45 to 60 minutes long every week, and you must follow these workouts along with your gym plans to achieve the perfect body.

Bent-Over Dumbbell Rows

5 sets of 5 reps

T-Bar Rows

5 sets till failure

One Arm Dumbbell Row

3 sets of 10-12 reps

Dumbbell Pullover

3 sets of 20 reps

Week 5 – 8

Now that you are done with the first month of your back workouts, you must be feeling great and have got the muscles activated. At this point in the workout plan, the chances are that you are not seeing a lot of changes in the back muscles, but you have gained a lot more strength in your arms and back.

Therefore, we have increased the workout intensity by adding more reps and sets for your workouts for the next few weeks. The workouts have changed slightly, and with the addition of a few more exercises, get in your groove and start pumping up your muscles.


2 sets of 15-20 reps

One Arm Dumbbell Rows

2 sets of 15-20 reps

Seated Cable Row

2 sets of 15-20 reps


2 sets of 15-20 reps

Week 9 – 12

You have now entered your final weeks of the workout plan, so we are sure you have started noticing some muscles popping here and there in your back. Your back pain would have probably subsided by now, and you must be noticing better body posture.

So, for these last weeks, the workouts have gotten intense with 4 fixed sets but increasing reps every week, and you will need willpower and strength to make it through. But, with the past workout routine, I am sure you can pull it through the last few weeks’ workouts because the results are just around the corner.

Dumbbell Pullover

4 sets of 30,25,20,15 reps

T-Bar Rows

4 sets of 30,25,20,15 reps


4 sets of 30,25,20,15 reps

Seated Cable Row

4 sets of 30,25,20,15 reps

Final Thoughts

Our back muscles are the essential part of the body as they connect the rest of our body parts, such as the neck, shoulder, and hip muscles, together with the front torso and rib cage.

It is crucial to train our back muscles because they allow us to keep moving and perform our simple everyday tasks of lifting, moving and twisting, etc. 

Moreover, having a strong back enables us to lift heavier gym weights without injuring our back and helps us to maintain proper posture, so we don’t end up getting lower back pain. This article will help you target your muscles and grow a  chiselled back in no time. 

Reading List

Article Sources

  • Gordon, Rebecca, and Saul Bloxham. ‘A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain’. Healthcare, vol. 4, no. 2, Apr. 2016, p. 22. PubMed Central,

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James Cambell

James Cambell is an editor at DMoose, where he loves to write about fitness, nutrition, and health tips. He has received a degree in Nutrition Sciences and is a certified dietitian.

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