Train target

BACK

V-taper · pulling strength

30 CHARS

32 EX

Vertical and horizontal pulls, hinge-pattern compounds, and dedicated lat work. Train both width (pull-ups, pulldowns) and thickness (rows, deadlifts) to round the silhouette.

Weekly volume

12–22 sets

Hard working sets per week, distributed across 2–3 sessions. Stay near the lower bound on a cut, push the upper bound on a hypertrophy block.

Intensity

RPE 7–9 · deadlift singles RPE 8 max

RPE = reps in reserve. RPE 8 ≈ 2 reps left in the tank. Cap top sets at RPE 9 outside of peaking blocks. Deload week 5 — drop volume 30–40%, hold intensity.

Form cues

Pull through the elbows, not the hands; squeeze the shoulder blades
On hinges: long spine, hips back, lats tight to the ribs

TOP 6 HITTERS

Sorted by back exercises in their split

Levi Ackerman

Vegeta

All Might

Vegeta

Baki Hanma

Asta

Levi Ackerman

Top back program

LEVI ACKERMAN · ODM CONDITIONING

6 back exercises · 5 days/wk

EXERCISE REFERENCE

32 distinct

Every back movement across the roster · click ▶ for a form-check video

Pull-ups (weighted)▶ demo

Sets

5

Reps

6-10

Rest

120s

Chin-ups▶ demo

Sets

3

Reps

AMRAP

Rest

90s

Dead hangs▶ demo

Sets

3

Reps

45s

Rest

60s

Deadlift▶ demo

Sets

5

Reps

5

Rest

180s

Weighted pull-ups▶ demo

Sets

4

Reps

6-8

Rest

120s

Barbell row▶ demo

Sets

4

Reps

8-10

Rest

90s

Romanian deadlift▶ demo

Sets

4

Reps

8

Rest

120s

Barbell shrugs▶ demo

Sets

4

Reps

12

Rest

75s

Pull-ups (mixed grip)▶ demo

Sets

6

Reps

8

Rest

90s

Towel pull-ups▶ demo

Drape towels over the bar; grip the towels

Sets

4

Reps

5

Rest

120s

Neck bridges (back)▶ demo

Sets

4

Reps

30s

Rest

45s

L-sit pull-ups▶ demo

Sets

3

Reps

5

Rest

90s

Tuck front lever (hold)▶ demo

Sets

6

Reps

10s

Rest

90s

Tuck back lever (hold)▶ demo

Sets

6

Reps

10s

Rest

90s

Muscle-up progression▶ demo

Sets

5

Reps

3

Rest

120s

Pull-ups▶ demo

Sets

5

Reps

8

Rest

60s

Pull-ups (fat grip)▶ demo

Sets

5

Reps

6-8

Rest

120s

Towel hangs▶ demo

Sets

4

Reps

30s

Rest

60s

Pendlay row▶ demo

Sets

4

Reps

5

Rest

120s

Conventional deadlift▶ demo

Sets

5

Reps

3

Rest

210s

Deadlift (heavy)▶ demo

Sets

4

Reps

3

Rest

210s

Trap bar deadlift▶ demo

Sets

5

Reps

3

Rest

210s

Barbell row (Pendlay)▶ demo

Sets

4

Reps

6

Rest

90s

Bench back-off▶ demo

Sets

4

Reps

3 @ 85%

Rest

180s

Squat back-off▶ demo

Sets

3

Reps

3 @ 80%

Rest

210s

Deadlift (top set)▶ demo

Sets

1

Reps

1

Rest

300s

Weighted pull-ups (top set)▶ demo

Sets

1

Reps

3

Rest

210s

Deadlift back-off▶ demo

Sets

4

Reps

3 @ 85%

Rest

210s

Barbell shrug▶ demo

Sets

4

Reps

8

Rest

75s

Front lever hold▶ demo

Sets

4

Reps

15s

Rest

90s