Muscle Building
The primary goal recorded for this template.
Workout template
Back and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
Intermediate
The intended experience level and programming complexity.
60 min
The estimated length of each training session.
Intermediate
Lifters who want a dedicated pull session with a little more direct biceps volume.
Barbell, Cable, Dumbbell
The main equipment required to run the workout as written.
5 days / week
The number of weekly sessions in the template.
Warm-up guidance
Use easy rows and shoulder circles before you start ramping into the first heavy pull.
Progression guidance
Keep the first row or pulldown movement stable long enough to actually see strength move.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Back and Biceps
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Bent Over Barbell Row | Back | 4 | 6-8 | 2 min 30 sec | Lead with the elbows and stay braced. |
| Wide-Grip Lat Pulldown | Back | 3-4 | 8-10 | 1 min 30 sec | Avoid jerking the weight. |
| Seated Cable Rows | Back | 3 | 8-12 | 1 min 30 sec | Own the squeeze. |
| Straight-Arm Pulldown | Back | 3 | 12-15 | 45 sec | Let the lats finish the rep. |
| Barbell Curl | Biceps | 3 | 8-10 | 1 min | Keep the torso quiet. |
| Alternate Hammer Curl | Biceps | 3 | 10-12 | 45 sec | Control the lowering phase. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Bent Over Barbell Row
Wide-Grip Lat Pulldown
Seated Cable Rows
Straight-Arm Pulldown
Barbell Curl
Alternate Hammer Curl
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Alternate Hammer Curl
Alternate Hammer Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseBarbell Curl
Barbell Curl is a beginner-friendly arm exercise performed with a barbell.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseSeated Cable Rows
Seated Cable Rows is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseStraight-Arm Pulldown
Straight-Arm Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseWide-Grip Lat Pulldown
Wide-Grip Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseRelated workouts
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View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Back and Biceps Workout.
Who is Back and Biceps Workout best for?
Lifters who want a dedicated pull session with a little more direct biceps volume.
How often should I run Back and Biceps Workout?
This template is structured around about 5 training days per week.
Can I swap exercises in Back and Biceps Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Keep the first row or pulldown movement stable long enough to actually see strength move.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.