Beginner's Back Workout Routine

So you’re new to bodybuilding and you want it all! You want a bigger chest, a thicker and wider back, 18 inch python arms, and quads for days. Don't worry we've got you covered. To complement our beginner’s chest workout routine that you can read here… this is GYMCADDY’s Beginner’s Bodybuilding Back Workout Routine! As always, remember to pick up a GYMCADDY™… it gets really annoying when you’re on the lat pull down machine repping some sets out and your phone keeps getting crushed by the padding holding you in place. 

Before you attempt the back routine posted below, its important that you first have the basics covered. We can not say it enough, its imperative you have the basics covered before getting into either bodybuilding or powerlifting. The number one reason for injuries in the gym is due to poor form. If youre just getting into fitness then checkout our Beginner’s workout routine here. 

Bodybuilding is a style of training where the main goal is to grow muscle and become as aesthetic as possible. Muscle growth can be achieved through a mix of training methods compromised of volume, time under tension, drop sets, super sets, giant sets, holds, even contraction speeds. Developing a proper workout routine using all of the aforementioned methods can be a little intimidating for new lifters without experience. After training clients for years in the NYC Area, the GYMCADDY Team has noticed clients have responded well to back workouts that have a higher amount of volume. 

Beginner’s Back Workout Routine


  • Barbell Row 5 Sets of 10 Reps (To Failure) 

  • Machine Hammer Row 4 Sets Sets of 8 Reps with 3 Second Pause On Contraction

  • Machine Wide Grip Row 3 Sets Of 10 Reps With 5 Second Pause On Contraction

  • Single Arm Cable Row 3 Sets Of 10 Reps

  • Lat Pull Down 3 Sets Of 10 Reps 

  • Close Grip Pull Down 3 Sets Of 10 Reps

  • Face Pulls 5 Sets Of 10 Reps

And there you have it, a beginner’s bodybuilding back workout routine. This back workout is mainly focused towards volume, posture correction, and thickness. The back is much larger and complex than the chest, and it takes more time and variation to grow. Once you've mastered this Back Workout, you should try out our intermediate Bodybuilding Back Routine