Back Workouts: 8 Weeks Strength and Endurance Training With Diet Plan

This 8-week back workouts is a mass building workouts of back, if your back muscles are weak, it will help you to increase the thickness and width of your back.

The routine for these back workouts is very simple. On Tuesday, you will focus on back-strength training to maximize growth and strength, while on Friday, you will shift to back-endurance training to enhance fast-twitch muscle fiber development. In other words, the focus alternates between two different muscle fibers, ensuring balanced progress.

Under this we are hitting mid-back, lats, lower-lats, upper-back, lower-back as well as rhomboid muscles are involved, so back is a big muscle we can’t see, which you have to feel during doing exercises. Under this “8-week back workouts plan”, those all add-ons are super set, giant set, single set which will help in your back development.

Back Muscles Functions

Latissimus Dorsi muscles (also known as lats) are the largest muscles in the back. Having large, fan-shaped muscles, they are capable of providing force across a wide range of bodies, e.g. Straight vertical and bending backward between all points¹.

The Latissimus Dorsi (Lats) is attached to the upper end of the humerus, with its fibers originating in the vertebral column and fanning down into the pelvic waistband. Meanwhile, the Trapezius (trap) muscle, a long trapezoid-shaped muscle, extends down the upper part of the spine. It originates at the base of the skull and attaches downward to the lower back. Moreover, the angles of the Trapezius fibers allow for stretching in three different directions: up, down, and toward the center of the body.

The function of Latissimus Dorsi is to pull the arm down towards the pelvis. When the arm is fixed (such as during chin-up), the Lats work to bring the body towards the arm. This is the same basic movement but reversed along with the directions. Lats also functions to stabilize the torso during multiple movements, including a flat bench press. Trapezius muscle functions include scapular elevation (contractility), scapular adduction (pulling the shoulder blade together) and scapular depression (pulling the shoulder blade down).

TARGET MUSCLES	EXERCISES
Latissimus Dorsi and Trapezius	(1.) Close-grip pulldowns; (2.) Wide-grip front pulldowns; (3.) One-arm dumbbell rows; (4.) Seated cable rows; (5.) Chin-ups; (6.) Bent-over barbell rows; (7.) Deadlifts; (8.) Wide-grip pull-ups; (9.) Stiff-arm pushdowns;

Spinal Erectors (Teres Major and Rhomboid) and Functions

The Erector Spinius is a group of muscles that support the spinal column. They include Longissimus, Spinalis, and iliocostalis. The muscles of the Erector Spinae tach to the vertebrae, ribs, and pelvis. The functions of the Erector Spinae Group are to expand the spine as well as provide support for it. The exercise that helps the Ejector Spinae as hyperextensions, deadlifts and good morning.

The Teres Major muscle originates at the outer (lateral) edge of the scapula and connects to the humerus. Moreover, Teres Major muscles work together with the Rotator Cuff muscles to stabilize the shoulder joint. Additionally, they collaborate with the Latissimus Dorsi muscles to pull the humerus back.

The Rhomboids (Major and Minor) originate from the spinal column and attach to the medial surface of the scapula. These muscles derive their name from their shape, which resembles a rhombus. Furthermore, the terms “Major” and “Minor” are used to indicate the relative size of each muscle in comparison to one another.

The act of Teres Major is to move the humerus posteriorly, meaning it brings the arm backward. Rhodomids function, to bring the scapula toward the skeletal structure, essentially squeezes the shoulder blades together when rhomboids are used at an equivalent time on each side.

TARGET MUSCLES	EXERCISES
Teres Major and Rhomboid	(1.) Close-grip pulldowns; (2.) Wide-grip front pulldowns; (3.) One-arm dumbbell rows; (4.) Bent-Over lateral raises; (5.) Seated cable rows; (6.) Bent-over barbell rows; (7.) Wide grip pullups; (8.) Chin-ups;

8 Weeks Back Workouts Schedule

DAYS	WORKOUTS
Monday	—
Tuesday	Back Strength Training
Wednesday	—
Thursday	—
Friday	Back Endurance Training
Saturday	—
Sunday	Off

On Tuesday back workouts, the focus will shift to fast-twitch muscle fibers, where you’ll perform 8-6 reps with heavy weight lifts. Then, on Friday, the emphasis will move to slow-twitch muscle fibers, with a rep range of 15-12. Additionally, the rest period will be about 3 minutes on Tuesday, while it shortens to one and a half minutes on Friday.

Tuesday: Back workout plan for strength

EXERCISES	SETS & REPS
1. Warm-up:
Pull-ups (wide grip)	2 x (8-15)
2. Super set:
(a) Wide grip lat pull-down (b) Reverse grip lat pull-down	set-1 = 8 reps set-2 = 7 reps set-3 = 6 reps
3. Super set:
(a) Barbell rows (b) Machine rows with bar	set-1 = 8 reps set-2 = 7 reps set-3 = 6 reps
4. Super set:
(a) Barbell shrugs (b) Rope face pull	set-1 = 8 reps set-2 = 7 reps set-3 = 6 reps

Rest period: Take a 3-minute rest after each superset.

Friday: Back workout plan for endurance

EXERCISES	SETS & REPS
1. Warm-up:
Pull-ups (Reverse grip)	2 x (8-15)
2. Super set:
(a) Rope rows (High angle) (b) Rope rows on incline bench (Low angle)	set-1 = 15 reps set-2 = 12 reps set-3 = 12 reps
3. Super set:
(a) T-Bar rows (b) Straight arm pull-down	set-1 = 15 reps set-2 = 12 reps set-3 = 12 reps
4. Super set:
(a) Reverse grip push-ups (b) Back Extension (on floor)	set-1 = 15 reps set-2 = 12 reps set-3 = 12 reps

Rest period: 1 minutes to 90 seconds rest, after each Super set.

Combine back workouts schedule for all weak muscles

It is important to note that this back workout should be combined with other routines, rather than following only this workout plan and neglecting the training of other muscles. You have to do chest, shoulders, arms (biceps, triceps, and forearms), legs, and also train the abs muscles.

DAYS	WORKOUT-1	WORKOUT-2
Monday	Arms (strength) + Shoulders	Chest (strength) + Abs
Tuesday	Back (strength)	Back (strength)
Wednesday	Chest (strength) + Abs	Arms (strength) + Shoulders
Thursday	Arms (endurance) + Legs	Chest (endurance)
Friday	Back (endurance) + Cardio	Back (endurance) + Cardio
Saturday	Chest (endurance)	Arms (endurance) + Legs
Sunday	Off day	Off day

8 weeks muscle gain and fat loss diet plan

DAYS	MUSCLE GAIN	FAT LOSS
Monday	High carb diet	Low carb diet
Tuesday	High carb diet	Low carb diet
Wednesday	Low carb diet	High carb diet
Thursday	High carb diet	Low carb diet
Friday	High carb diet	Low carb diet
Saturday	High carb diet	Low carb diet
Sunday	Low carb diet	High carb diet

The diet plan of this back workouts is caloric surplus, if you want, you can also do it with caloric deficit program. Since it’s mass building workouts, it will be good if you follow the muscle gain diet plan section of this workouts program.

Non-veg high carb day diet plan

For your Non-Veg High Carb Day Diet Plan, the macro-breakdown is as follows: Starting with calories, the total is 3,399. Next, you’ll consume 220g of protein. In addition, your carbohydrates will reach 425g. Finally, the diet includes 90g of fat.

1. Breakfast meal

INGREDIENTS	QUANTITIES
Whey protein	2/3 scoop
Oats	2/3 cup
Granola or Cereals	1/4 cup
Brans	1 scoop
Raisin	1/8 cup
Cranberries	1/8 cup
Almonds	1/8 cup
Walnuts	1/8 cup
Banana	½
Apple	½
Cinnamon	2 pinch

2. Snack meal

INGREDIENTS	QUANTITIES
Whole wheat bread + Omelet	1 slice 2 eggs (1 whole and 1 white eggs)
Whole wheat bread + chickpeas	1 slice ½ cup mashed
Whole wheat bread + Banana + Peanut butter	1 slice ½ 1 spoon

3. Lunch meal

INGREDIENTS	QUANTITIES
Paneer	50g
Kidney beans	½ cup
Sweet potato	140g
Green pepper	½
Spinach (chopped)	1/4 cup
Tomato (chopped)	2 spoons
Onion (chopped)	3 spoons
Yogurt sauce topping:
Pine apple or Mango (chopped)	1/3 cup
Egg white (scramble eggs)	3

4. Snack meal

INGREDIENTS	QUANTITIES
Brown Rice	2/3 cup
Black Raisins	1 spoon
Peanuts	1 spoon
Peanut Butter	1 spoon
Banana	2/3
Honey	1 spoon
Protein Pudding:
Yogurt	2 spoons
Whey	2/3 scoop

5. Dinner meal

INGREDIENTS	QUANTITIES
Chicken Legs (Grilled, roasted or pan cooked)	2
Pineapple	1 ring
Broccoli Cabbage Salad:
Ranch	1 spoon
Cabbage	½ cup
Broccoli	½ cup
Beans Salad:
Kidney beans	1/4 cup
Chickpeas	1/4 cup
Carrot (chopped)	2 spoons
Tomato (chopped)	2 spoons
Onion (chopped)	2 spoons
Lemon	½
Cilantro	little bit
Ketchup or Red Chutney	—
Salt/Pepper	—

6. 1 hour before bed meal

INGREDIENTS	QUANTITIES
Egg white	1
Whey or casein protein	2/3 scoop
Peanuts	3 spoons
Raisins	1 spoon

Non-veg low carb day diet plan

In total, the Non-Veg Low Carb Day Diet Plan provides 2050 calories. Specifically, it includes 200g of protein, which supports muscle maintenance. Additionally, the carbohydrate content is set at 200g, providing necessary energy. Finally, the fat intake is balanced at 50g, ensuring overall nutritional needs are met.

1. Breakfast meal

INGREDIENTS	QUANTITIES
Oats	½ cup
Walnuts (crushed)	1/8 cup
Whey protein	1 scoop
Banana	½
Apple	½
Cinnamon	2 pinch

2. Snack meal

INGREDIENTS	QUANTITIES
Whole wheat bread	2 slice
Egg whites omelet	7 eggs

3. Lunch meal

INGREDIENTS	QUANTITIES
Grilled Chicken	120g
Coconut oil or olive oil	1 tablespoon
Roti (chapati)	1
Salad (cucumber + cabbage + tomato + carrots)	½ plate

4. Snack meal

INGREDIENTS	QUANTITIES
Whey protein	1 scoop
Non-fat milk	200ml
Mixed fruit salad (apple + pear + papaya + grapes + oranges)	1 bowl

5. Dinner meal

INGREDIENTS	QUANTITIES
Chicken breast	120g
Brown rice	2/3 cup
Salad (cucumber + cabbage + tomato + carrots)	1 plate

6. 1 hour before bed meal

INGREDIENTS	QUANTITIES
Whey or casein protein	1 scoop
Egg white	1
Peanuts	1 spoon
Raisins	1 spoon

Veg high carb day diet plan

In summary, this Veg High Carb Day Diet Plan provides a total of 3,399 calories. Furthermore, it includes 220g of protein, which supports muscle maintenance. In addition, the plan features a substantial 425g of carbohydrates, fueling your energy needs. Lastly, it contains 90g of fat, which is essential for overall health.

1. Breakfast meal

INGREDIENTS	QUANTITIES
Oats	2/3 cup
Whey protein	2/3 scoop
Cereals or Granola	1/4 cup
Brans	1 scoop
Raisin	1/8 cup
Cranberries	1/8 cup
Almonds (crushed)	1/8 cup
Walnuts (crushed)	1/8 cup
Banana	½
Apple	½
Cinnamon	2 pinch

2. Snack meal

INGREDIENTS	QUANTITIES
Whole wheat bread + Peanut butter	1 slice 1 spoon
Whole wheat bread + Chickpeas (mashed)	1 slice ½ cup
Whole wheat bread + Banana + Peanut butter	1 slice ½ 1 spoon

3. Lunch meal

INGREDIENTS	QUANTITIES
Paneer	50g
Kidney beans	½ cup
Sweet potato	140g
Green Pepper	½
Spinach (chopped)	1/4 cup
Green onion (chopped)	3 spoons
Tomato (chopped)	2 spoons
Yogurt sauce topping:
Pineapple or Mango (chopped)	1/3 cup
Soy chunks	25g

4. Snack meal

INGREDIENTS	QUANTITIES
Yogurt	2 spoons
Whey protein	2/3 scoop
Brown rice	2/3 cup
Peanuts	1 spoon
Peanut butter	1 spoon
Raisins	1 spoon
Banana	2/3
Honey	1 spoon

5. Dinner meal

INGREDIENTS	QUANTITIES
Tofu (grilled, or roasted, or cooked)	200g
Pineapple	1 ring
Broccoli (crushed)	½ cup
Cabbage (crushed)	½ cup
Ranch	1 spoon
Kidney beans	1/4 cup
Chickpeas	1/4 cup
Carrots (chopped)	2 spoons
Tomato (chopped)	2 spoons
Onion (chopped)	2 spoons
Lemon	1/2
Cilantro	little bit
Red chutney or Ketchup	—
Pepper or Salt	—

6. 1 hour before bed meal

INGREDIENTS	QUANTITIES
Whey or Casein protein	1 scoop
Egg white	1
Peanuts	3 spoons
Raisins	1 spoon

Veg low carb day diet plan

In this Veg Low Carb Day Diet Plan, the total calories amount to 2010. Additionally, the protein content is substantial at 180g. Meanwhile, carbohydrates contribute 210g, and the fat content rounds out the plan at 50g.

1. Breakfast meal

INGREDIENTS	QUANTITIES
Whey protein	1 scoop
Oats	½ cup
Almonds (crushed)	1/8 cup
Walnuts (crushed)	1/8 cup
Banana	½
Apple	½
Cinnamon	2 pinches

2. Snack meal

INGREDIENTS	QUANTITIES
Whey protein	1 scoop
Oats	½ cup
Peanut butter	1 spoon
Almonds (crushed)	5 whole
Raisins	10
Honey (optional)	½ spoon
Cinnamon	sprinkle
Water	5 spoons

3. Lunch meal

INGREDIENTS	QUANTITIES
Roti or Chapati	1
Lentil (mixed)	100g
Salad (cucumber + cabbage + tomato + carrot)	½ plate

4. Snack meal

INGREDIENTS	QUANTITIES
Whey protein	1 scoop
Non-fat milk	200ml
Mixed fruit salad (apple + pear + papaya + grape + orange)	1 bowl

5. Dinner meal

INGREDIENTS	QUANTITIES
Brown rice	2/3 cup
Paneer	100g
Salad (cucumber + cabbage + tomato + carrot)	1 plate

6. 1-hour before bed meal

INGREDIENTS	QUANTITIES
Casein or Whey protein	1 scoop
Egg white	1
Peanuts	1 spoon
Raisins	1 spoon

Pre-workout and Post-workout meal

Pre-workout with or without supplements

INGREDIENTS	QUANTITIES
Pre-workout with supplements:
Neurocore by MuscleTech	1 scoop
Cold water	200ml
Pre-workout without supplements:
Coffee	½ tablespoon
Hot water	240ml

Post-workout with or without supplements

INGREDIENTS	QUANTITIES
Post-workout with supplements:
Whey protein	1-2 scoop
Carbo Plus	2-3 scoop
Cold water	400ml
Post-workout without supplements:
Option-1:
Boiled egg whites	6
Banana	2
Option-2:
ProteinX	1.5-2 scoop
Non-fat milk	240ml
Banana	2

1. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan. 2022 Apr 5. Anatomy, Back, Latissimus Dorsi. Available here: https://pubmed.ncbi.nlm.nih.gov/28846224/[↩]