W1/D1
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This back program is for the beginner that wishes to complete his or her first pull up, or for the intermediate athlete that wants a stronger and more muscular back.
The program is based around compound movements such as the pull up, deadlift, variations of different pulldowns, rowing exercises with barbells and dumbbells.
The program contains both high repetitions with lower weight and heavier weight with lower sets and reps. Most of the workouts starts with pull ups, where you have to control the loading yourself if the exercise gets too easy or too hard. This means using bands, eccentric work or adding extra weight.
The program is made to be challenging at every level, teach you the right technique, but also to not be afraid of heavier weight. There are no fancy exercises, only big compound movements that are proven to work.
The program builds on training principles and methods I have used in my training and have contributed to me doing over 20 strict pull ups without an issue.
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