Back/core

back + core

Edit Routine All Routines

Gorilla Row

Cycle 2
Challenging
1-2 RIR
Push sets 3-4 closer to top of rep range
Controlled Challenging Go Time Deload

Delt Reverse Fly

Cycle 4
Deload / Chill
2-3 RIR
Lighter load OR fewer reps, recover and reset
Controlled Challenging Go Time Deload

Lat Pulldown

Cycle 3
Go Time
0-1 RIR
Final set can go to failure if safe
Controlled Challenging Go Time Deload

Back extension

Cycle 2
Challenging
1-2 RIR
Push sets 3-4 closer to top of rep range
Controlled Challenging Go Time Deload

Dumbbell Row

Cycle 2
Challenging
1-2 RIR
Push sets 3-4 closer to top of rep range
Controlled Challenging Go Time Deload

Cycle Rules

Cycle 1 - Controlled

2-3 RIR • Focus on tempo, mind-muscle connection

Cycle 2 - Challenging

1-2 RIR • Push sets 3-4 closer to top of rep range

Cycle 3 - Go Time

0-1 RIR • Final set can go to failure if safe

Cycle 4 - Deload/Chill

2-3 RIR • Lighter load OR fewer reps, recover and reset

Progression Rules

Only increase weight when:
  • • You hit all 4 working sets at the top of your rep range (e.g., 12 reps)
  • • Your form is clean on every rep
  • • Final set is RIR 0-1
If you don't hit 4×12 by Week 3:
  • • Stay at current weight
  • • Week 4 = deload
  • • Start a new 4-week cycle at the same weight
  • • You are still progressing!
If you hit 4×12 easily with RIR 2+:
  • • You're under-loaded → increase weight immediately
  • • Start a new 4-week cycle with new weight
  • • Let reps drop back to 8–10, then climb again