The Back & Biceps Muscle-Building Plan is a targeted 6-week training system designed to maximize upper-body pulling strength and back development. This program delivers everything you need to build width, thickness, and definition across the lats, traps, rhomboids, and spinal erectors while also sculpting powerful, well-balanced biceps.

You’ll train back and biceps twice per week, using a combination of heavy compound lifts and precise isolation work. Expect exercises such as pull-ups, barbell rows, T-bar rows, lat pulldowns, face pulls, preacher curls, and hammer curls — each selected to activate muscle groups efficiently and reduce weak points.

Every session includes structured sets, reps, rest intervals, and tempo recommendations. You’ll also learn proper pulling mechanics, how to retract the scapula effectively, and how to engage the biceps without straining the joints.

This program is ideal for lifters who want to:

• Increase back width for a strong V-shape

• Improve upper-back posture and stability

• Build thicker, more powerful biceps

• Break plateaus and create new strength stimulus

Whether you’re training in a full gym or a home setup, the plan adapts easily to your environment.

Transform your back and arms with a program built for real results.