Back-Emphasis Full Body Workout (Day 3 of 5): Science-Based Training for Strength & Hypertrophy
Welcome to Day 3 of our five-day high-frequency full-body training series. Today’s session continues the whole-body approach, but with a strong emphasis on developing the upper back—particularly the lats and traps. This structure allows for smart training frequency while shifting intensity and volume toward target muscle groups across the week.
This article breaks down each exercise, explains the scientific reasoning behind its inclusion, and gives practical tips for performance and progression.
1. Weighted Pull-Ups – 3 sets of 6 reps (RPE 8)
We kick off with one of the most effective compound exercises for lat development—the weighted pull-up. Executed for low reps with high effort, this move is perfect for building strength and thickness in the upper back.
Since this is your third consecutive back training day, it’s expected that you may feel some residual fatigue. Start with several lighter warm-up sets to reinforce technique and activate the right muscles. Your last warm-up should mimic the work sets in tempo and execution.
Key Tips:
- Use controlled form throughout the set—avoid momentum.
- If you can’t maintain consistent form for all six reps, reduce the load.
- Stretching between sets can help: try lat stretches for 20–30 seconds at around 7/10 intensity. Research suggests intraset stretching may enhance hypertrophy, especially in muscle groups like the quads and potentially the lats.
2. Chest-Supported Dumbbell Row (“Humble Row”) – 3 sets of 10 reps (RPE 7-8)
This row variation minimizes momentum and encourages strict form, ideal for targeting the mid traps and rear delts. Performed on an incline bench, it eliminates lower back involvement, making it a solid option after compound pulling like pull-ups.
Keep the movement strict and focus on elbow path—aim to move your elbows directly out to the sides. This shoulder-abduction movement prioritizes the upper back over the lats.
Set-Up Tip:
Use padding (a towel or sleeves) on the bench edge for comfort, and align your torso parallel to the ground to maximize range of motion.
3. Leg Press – 3 sets of 15 reps (RPE 8)
Today’s lower body focus leans toward high-rep, moderate-load leg pressing to stimulate the quads through metabolic stress rather than sheer mechanical tension. This change of pace from heavier squats promotes endurance, increases work capacity, and improves nutrient delivery via a bigger pump.
To shift emphasis:
- For more quad focus: Place your feet lower on the platform and avoid locking out the knees.
- For more glute involvement: Widen your stance and place your feet higher on the platform.
Work through all 15 reps in a continuous rhythm without rest at the top for maximum quad burn.
4. Standing Calf Raise – 4 sets of 8 reps
Calves are often neglected due to placement at the end of workouts—by putting them earlier, you’re more likely to give them the attention they need. Standing variations target the gastrocnemius due to the straight-leg position.
Execution Tips:
- Keep knees locked by contracting your quads.
- Pause at the bottom of each rep to prevent momentum from the Achilles tendon.
- If you’re short on time, calf raises can be superset with leg press toe presses.
5. Cable Rope Upright Row – 3 sets of 10 reps
This movement is a hybrid that stimulates both the lateral delts and upper traps, combining elements of a lateral raise with a shrug. Using a rope attachment encourages external rotation and reduces shoulder impingement risk.
Despite some controversy around upright rows, research from Dr. Brad Schoenfeld shows that performing them within a safe range of motion (i.e., not lifting the elbows much past shoulder height) carries minimal injury risk for most lifters.
Technique Focus:
- Pull the rope apart as you lift, simulating a lateral raise.
- Squeeze your traps at the top for maximal contraction.
- Don’t go above 90 degrees of shoulder abduction to avoid strain.
6. Hammer Curls – 3 sets of 10 reps (To Failure)
To finish, we target the arms with hammer curls. This variation emphasizes the brachioradialis and brachialis while still effectively stimulating the biceps.
Why it works:
- The neutral grip aligns well with the line of pull, maximizing forearm and elbow flexor activation.
- While traditionally thought of as a forearm movement, EMG data confirms strong biceps involvement.
Form Note:
- Grip the dumbbell in the center to ensure even loading.
- Avoid allowing the dumbbell to tip and rest passively against your hand.
- Take each set to failure with good form, as recovery interference from biceps at this point in the workout is minimal.
Final Thoughts
Today’s full-body session continues the theme of strategic variation across the week. While the structure remains whole-body, each day shifts focus, allowing you to train muscles frequently without overloading them each time.
Why this approach works:
- Hitting muscle groups multiple times per week has been shown to improve hypertrophy, especially when total weekly volume is distributed effectively.
- Rotating rep ranges and focusing on different types of stress (mechanical tension, metabolic stress, stretch-mediated hypertrophy) ensures complete muscular development.
- Prioritizing compound lifts early and accessory isolation later in the workout maintains intensity and preserves form.
As always, tracking progress, staying mindful of recovery, and adjusting RPE based on daily readiness are key to maximizing results with this program.
If you’ve found this workout helpful, stay tuned for Days 4 and 5 of the series. For a full 10-week progression using this split, check out the complete high-frequency program.
Quick Recap: Day 3 Summary
| Exercise | Sets x Reps | Focus |
|---|---|---|
| Weighted Pull-Up | 3 x 6 | Lats, back width, strength |
| Chest-Supported Dumbbell Row | 3 x 10 | Mid traps, rear delts |
| Leg Press | 3 x 15 | Quads, endurance, metabolic work |
| Standing Calf Raise | 4 x 8 | Calf size and strength |
| Cable Rope Upright Row | 3 x 10 | Side delts and traps |
| Hammer Curl | 3 x 10 | Biceps, brachialis, forearms |
