The routine
Back · width and thickness
- Barbell Deadlift 3 × 5
- Pullups 3 × 8
- Bent Over Barbell Row 4 × 10
- Seated Cable Rows 3 × 12
- Wide-Grip Lat Pulldown 3 × 12
- Face Pull 3 × 15
Best for building a wide, thick back.
Back Day Workout
Back · width and thickness
A great back needs two things: width from vertical pulling and thickness from rowing. This plan combines both, opening with the deadlift for raw back strength, then pull-ups for width and rows for thickness.
Focus on pulling with your back rather than your arms, and control every rep on the way down.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
How do I build a wider back?
Vertical pulling like pull-ups and lat pulldowns targets the lats, which create width. Train them with full range of motion and progress the reps or weight over time.
What is the difference between width and thickness?
Width comes from the lats and is built with pull-ups and pulldowns. Thickness comes from the mid-back and traps, built with rows. A complete back day trains both.
More workout plans
Import a plan, then keep every workout
Mekimeki saves your full history, tracks PRs, and works offline. Free on the App Store.
Download on the App StoreFree · Every feature included · No subscriptions · No paywalls · iOS 17+
Scan with your iPhone camera