Back · 5-day body-part split
Back day on a 5-day split gets its own session, so you can pile on volume from every angle. Rows build thickness through the mid-back, vertical pulls build width through the lats, and shrugs finish the traps.
Lead with the heaviest rowing while you are fresh, then chase a deep stretch and squeeze on the cable and dumbbell work. Pull with your back, not your arms.
Back · 5-day body-part split
Best as the back day of a 5-day body-part split.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
On a once-a-week body-part split, 16 to 22 hard sets across rows and pulls is a common range for advanced lifters. This plan sits in that window and hits both width and thickness.
Both. Rows build mid-back thickness and pull-downs build lat width. A complete back day, like this one, includes horizontal and vertical pulling.
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