Back and Biceps Workout
A classic back and biceps session that builds width and thickness through the back while training the arms that assist every pull, one of the most effective muscle-group pairings there is.
Program Overview
Back and biceps is one of the most natural pairings in training, because your biceps already assist on every rowing and pulling movement. Training them together means you work the arms while they are already warm and then finish them off directly, which is efficient and effective. This session builds both back width, through vertical pulling, and back thickness, through horizontal rowing, before moving to focused curl work. Every exercise comes with a form video to keep your pulling technique sharp.
Intermediate lifters who want a focused back and biceps session. Great as a pull day within a wider training week.
Who Is This For?
This workout suits you if:
- You want a wider, thicker back
- You have access to a full gym
- You have a few months of training experience
- You want to train back and biceps together
This works best inside a complete plan. Browse our muscle building programs to build it into your week.
Weekly Schedule
Phase 1: Build the Base (Weeks 1-4)
Run the session twice a week with at least two days between. Start with the heavy pulling while you are fresh, then work through the rows before finishing with curls. Focus on pulling with your back, not your arms.
Use weights you control for all reps with one or two in reserve. Add load whenever a movement feels comfortable across all sets.
Stand with feet hip-width apart, bar over mid-foot.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Sit at a cable row station with feet on the platforms and knees slightly bent.
Hinge at the hips with a dumbbell in each hand.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand with feet shoulder-width apart, gripping the barbell with hands closer than shoulder width.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Phase 2: Add Intensity (Weeks 5-8)
Same session, now taking your working sets closer to failure and adding weight or reps wherever you can while keeping your form clean.
Beat your last week on at least one set of each exercise, whether that is more weight, an extra rep, or a cleaner tempo.
Stand with feet hip-width apart, bar over mid-foot.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Sit at a cable row station with feet on the platforms and knees slightly bent.
Hinge at the hips with a dumbbell in each hand.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand with feet shoulder-width apart, gripping the barbell with hands closer than shoulder width.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Nutrition Guidance
Building muscle needs enough fuel and protein behind your training. Our macro calculator sets your calories and protein targets, and our recipes make hitting them easier. If you are choosing between programs, our guide on choosing the right plan for your goals is worth a read.
The Basics
- Calories: Eat in a slight surplus of 250 to 500 calories per day to build muscle while minimizing fat gain. Our macro calculator sets your starting point.
- Protein: 1.6 to 2.2g per kg of bodyweight daily to drive recovery and muscle growth. Browse our recipes for ideas.
- Hydration: Drink water consistently, especially on training days.
- Sleep: Seven to nine hours per night. Muscle is built during recovery, not during the session.
Use the macro calculator to set your calories and protein for your goal, then track your bodyweight as a weekly average and adjust in small increments based on the trend.
