Back Specialization Block
6-week intermediate hypertrophy block focused on the back. Back hits the bar 3 times per week with width and thickness work, while other body parts drop to maintenance.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Volume
Unlock Back Specialization Block in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week back specialization block targeting both width (lat pulldowns, pull-ups) and thickness (rows, deadlifts). Three back sessions per week emphasize different qualities — heavy compound pulling, high-volume rows, and pump-style isolation. Other body parts run in maintenance mode.
Four training days per week (Mon/Tue/Thu/Fri). Mon: Heavy back + light push maintenance. Tue: Light push + legs maintenance. Thu: Volume back + biceps. Fri: Pump back + biceps. Six weeks linear progression. Best for intermediate bodybuilders with a clear back lag — narrow appearance, weak rows, or stuck on pull-ups.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓4 training days per week
- ✓12 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
More bodybuilding programs
- Chest Specialization BlockFree in app · Intermediate · 4 days / week · 6 weeks
- Classic 2-Muscle SplitFree in app · Intermediate · 4 days / week · 8 weeks
- Leg Specialization BlockFree in app · Intermediate · 4 days / week · 6 weeks
- Vince Gironda 8×8Free in app · Intermediate · 4 days / week · 6 weeks