4 Exercises for a Bigger and Stronger Back


4 Exercises For A Bigger & Stronger Back

If you want to build up a strong and massive back with calisthenicsĀ there is no better way to do it as with the following 4 movements.

Of course we will not just throw these 4 exercises randomly together without sense. For this routine we will use some kind of holistic training, which means that we will incorporate low, medium and high rep ranges.

This will not only improve different kinds of strength like the maximum strength and strength endurance, it will also build up muscle mass in an optimal way. You will have limited-effort-sets and also all-out-sets in one workout.

Don’t do this type of training in every workout, but maybe once a week.


Complete Routine:

1. Frontlever Raise

  • 4 sets
  • 4 minutes rest
  • 4-6 reps (same rep speed as we show in the video)
  • Don’t train to failure (80% of your maxrep in every set)

4-6 reps = 100% –> Do 80% of 4-6 reps


2. Pull Ups

  • 3 Sets
  • 2 minutes rest
  • 8-12 reps (same rep speed as we show in the video)
  • Train to failure in the last set (80% of your max in the first two sets, 100% in the last set)

8-12 reps = 100% –> Do 2 sets with 80% of 8-12 reps, last set maxreps


3. Superset Bodyrows/Arch Ups

  • 3 Sets
  • 90 seconds
  • 15-25 reps (same rep speed as we show in the video)
  • Train to failure in the last set (80% of your max in the first two sets)

15-25 reps = 100% –> Do 2 sets with 80% of 15-25 reps, last set maxreps


How does a Superset work?

You start with Bodyrows and continue with Arch Ups (without rest).
After the Arch Ups you rest 90 seconds. This is 1 Superset.

What if I can’t do the amount of reps Ii should do according to this routine?

Simply adapt the progression of the exercises to your level (as we show it in the video).
Choose one progression for each exercise with which you can do the amount of reps.

Example 1:

You can’t do Full Frontlever Raises, neither the Full ROM version nor the honrizontal ones.
In this case you do the version with one tucked and one extended leg.
If this is also too hard to do for 4-6 reps just choose the tucked version.

Example 2:

You can do 5 Pull Ups but according to the routine you should do 8-12 reps.
In this case you can use a band or do Pull Ups with your feet on the Box