Back like Baki - Powerlifting Back Workout

By Brian Morehouse

With a big back comes massive responsibilities!

Whether you are looking to be an incredible fighter, a stronger lifter, or just have a higher quality of LIFE your back plays an important role in nearly everything we do.

As a powerlifter, training your back is one of THE most important things you can do, but it is sometimes overlooked as just simply deadlifting and doing either a lat pulldown or seated row. It's not always a fun time getting down into the nitty gritty grinding world of building a wide back with Grand Canyon valleys and Everest peaks. So what are you going to do when you back bounces out on you?

Inspired by the family with the most legendary back in anime, the Back like Baki workout is a great session to try as a one off or incorporate into your every day routine.

Back like Baki:

Quick Notes

We included links to exercises within this program so you can follow along and check them out if you would like! There is no excuse for not knowing how to attempt an exercise when Google is available!

The sets and reps in this aren't for everyone, however everyone can try them. Any training program, done with proper guidance, can cause change. Any program down with foolhardiness can cause damage. Be smart, train smart and warm-up for your session properly

  • Bent Over Barbell Row: 4 sets of 8 reps
    • Beginner: Do lighter weights and FOCUS on contraction
    • Seasoned Vet: Turn it into a Pendlay Row.
  • Wide Grip Pull Ups: 2 ladder sets of 6 / 4 / 2 reps.
    • Beginner: Use a band under your feet attached to the rack / pull up area
    • Seasoned Vet: Chuck on some weight and watch them wings grow!
  • Chest Supported Row: 3 sets of 12-15 reps
    • Beginner: Either Plate Loaded or Machine
    • Seasoned Vet: Make that chest supported row a T-Bar Row
  • Single Arm Cable Row: 4 sets of 12 reps each arm
    • Beginner: Just... Try this one
    • Seasoned Vet:... Seriously? Seriously? Add weight
  • Frankenstein's: 4 Sets of 15 reps
    • EVERYONE DO THIS... Mainly because it's a fan favorite.
  • Plank Row: 3 set of 12 reps on each side.
    • Beginner: No weight
    • Seasoned Vet:... Listen... just keep it simple and add weight.

    This training session is designed to break the monotony of every day workouts. It's here to fill out your shirts and destroy your enemies! Or at the very least let you have a bit of fun in and out of the gym.

    What did you think of this training session? Are you arms burning? Back on fire? Let us know in the comments below how you did!

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