5 days a week, back days:

Important! pick one exercise from each row

You can exchange exercises after a couple of weeks to add more variety to your workout.




3 sets, 6 to 8 reps

Make sure to check the personal trainer guide at the bottom of the page. You can do the deadlift with dumbbell if you don't have access to barbell. Also all cable exercises can be done with a resistance band



3 sets, 6 to 10 reps

If you don't have access to pull-up bar you can do a kneeling band pull down or kneeling cable Lat pull down. The wide grip pull-up allows you to engage more of your Lat but feel free to experience different grips as well. Just remember not to go too wide or too narrow to avoid shoulder injury. As you progress you can add weight to your pull-ups. You can also use pull-up assist machine or use bands if you are not ready to do them without help.


Barbell dead row

3 sets, 6 to 8 reps

Bent over one arm row

3 sets, 6 to 10 reps

Remember you don't need to do barbell row from the ground. Most of us don't have enough flexibility, check the personal trainer tip at the bottom


Standing twisting cable high row

3 sets, 6 to 10 reps

Rocking lat pull down

3 sets, 6 to 10 reps

Lat pull down

3 sets, 6 to 10 reps

dumbbell lat pullover

3 sets, 6 to 10 reps

Try different grips for your Lat pull down for a more versatile workout routine. A reverse grip will affect your lower part of Lat more.
Also don't forget to try kneeling lat pull down instead of the seated version. That exercise will engage your abs more and will improve your pull-ups count as well.


Scapular pull-up

3 sets, 6 to 10 reps

Hyper Y/W

3 sets, 6 to 10 reps

Cable reverse fly

3 sets, 6 to 10 reps

For Hyper Y/W, try to make Y and W shapes while you are leaning on an exercise ball or an inclined bench. You can start without weights and add small weights ass you progress.

Your personal trainer tips:

Deadlift checklist:

In this video we learn how to do proper deadlift from the Jeff Cavaliere of AthleanX:

How to do barbell row:

In another great video from Jeff Cavaliere of AthleanX we learn how to stay away from injury by learning the right technique: