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The Ultimate 100% Back Workout for Maximum Results

by Gym Slacker
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The 💯 Back Workout (MOST EFFECTIVE!)

Get Ready for Amazing Results

Do you want to achieve incredible back gains? Look no further than the 💯 Back Workout. This workout requires all-out effort, but the results are nothing short of amazing if you follow the back exercises and protocols shown here.

Diversify Your Back Routine

A solid back workout should consist of exercises for your lats and upper back. However, that alone doesn’t make for a complete back workout. To round out your back and build a bigger and more defined back, you need to focus on the reps that actually count. That’s exactly what we do in this workout.

The Power of Intensity

When it comes to arm workouts, most people perform the same back exercises. The key to making your workouts more effective is to increase the intensity of each set. Typically, only the last 2-3 reps of a set provide enough stimulus for muscle growth.

The Rest Pause Technique

But what if there was a way to quickly tap into those harder, growth-producing reps? Well, there is! By incorporating the rest pause technique into your training, you can instantly recruit more type II muscle fibers that respond better to your hard work. These more difficult and effective reps can help you increase the size of your arms while decreasing the length of your workout.

The Secrets to Effective Reps

To ensure you’re training within the effective rep range, ask yourself if you take your sets to failure or close to failure. Chances are, only the final 1 to 3 reps feel challenging because they tap into the harder-to-reach type IIb muscle fibers. It’s at this point that muscles are stimulated for protein synthesis and growth.

The 💯 Back Workout Technique

Now, let’s dive into the details of the 💯 Back Workout:

1. Barbell Row: Start with an ignition set, pushing yourself to failure at or close to the 12-rep mark. Then, rest for just 15 seconds before continuing with 20 effective reps as a rest/pause using a dead row technique.

2. Lat Pulldowns: Perform an ignition set and then follow it up with 20 effective reps as a rest/pause.

3. Seated Cable Row: Repeat the pattern with an ignition set followed by 20 effective reps as a rest/pause.

4. DB High Pulls: Use the same approach of an ignition set and 20 effective reps as a rest/pause.

5. Underhand Grip ROM Pulldowns: Finish off the workout with an ignition set and 20 effective reps as a rest/pause.

Optional: Inverted Rows: If you’re up to the challenge, do 20 reps with a 5-second isometric hold at the top of each rep as part of a rest/pause.

The Science Behind the Workout

The 💯 Back Workout is backed by science and designed to maximize your gains. By accumulating 100 effective reps, you’re tapping into the growth-inducing type II fibers more quickly and efficiently. The weights you choose should allow you to fail at or close to the 12-rep mark, adjusting them as needed throughout the workout.

Put Science into Action

This is just one example of how you can apply science to your back workouts. If you’re ready to build a ripped, muscular, and athletic body, head to athleanx.com. The website offers a range of scientifically designed workout programs to help you achieve your fitness goals.

For more back workout videos focusing on the lats, traps, and upper back, be sure to subscribe to our channel on YouTube and turn on notifications. It’s time to take your back training to the next level with the 💯 Back Workout. Get ready to see incredible results!

Click here to subscribe to Athlean-X today!

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48 comments

ATHLEAN-X™ June 16, 2023 - 1:11 pm

*THE GIVEAWAY IS BACK* – I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
https://giveaway.athleanx.com/ytg/100-back-workout

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

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Appearing Offline 🫣 June 16, 2023 - 1:11 pm

🙏

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PetroskiArt June 16, 2023 - 1:11 pm

WOW…Somehow I missed these 100 series for the first 8 months they've been out so far and having just started implementing them I came here to write what everyone else has apparently been writing….essentially that this is the most effective workout structure I've ever experienced. Holy crap Jeff, you cracked the code! I'm in my mid 40s and Im just using the basic exercises/tenants here for full body workouts, hitting each muscle with just 1-2 exercises, 3 days a week and I'm getting more significant results than I have in YEARSSSS. Its mind blowing and I've only been doing this for less than 2 weeks.

And after many years of becoming rather demoralized because I was getting such mediocre results, often defaulting to just "going through the motions" in my workouts, its inspired me to really WANT to workout again and more intensely because the results are so solid. Thank you so much for this series Jeff 🙏 (..and for everything you do too Jesse )

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Cat Woman June 16, 2023 - 1:11 pm

Perfect Just PERFECT WE LUVS YA ❤

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Cat Woman June 16, 2023 - 1:11 pm

👍👍👍👍👍👍👌👌

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_SoldOut Arenas June 16, 2023 - 1:11 pm

What’s going on Jeff?! Is the perfect workout series still as effective as the 💯 workout? Or after a couple months of doing the perfect workout switch to the 💯 series?

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groove269 June 16, 2023 - 1:11 pm

I don’t know what I’m doing wrong but anytime I do anything to do with crunches my inners feel like it’s going to rupture and get that feeling as if I’m going to pull something in the stomach area. Also goes for any strain on my back, my muscles tense up and I feel like I’m going to pull my back .

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Travis Andrews June 16, 2023 - 1:11 pm

Im trying know whe the most effective back workout.!?

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Toni Simukka June 16, 2023 - 1:11 pm

From all of us, busy home dads, to you Jeff…..”100 Thank you”

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tom jr June 16, 2023 - 1:11 pm

Smashed this workout this morning. Was dripping sweat today.

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Jim King June 16, 2023 - 1:11 pm

Sweet Fancy Moses!! I did this and the chest 100 workout back to back. Took 40 minutes to complete both. Kicked my Arrsss! The 15 seconds makes it MISERABLY AWFUL. Can’t wait to do the Arm and Delt 100 workouts! Thank You Jeff! #KickAss100YrOld

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mcpartridgeboy June 16, 2023 - 1:11 pm

I did the underhand rom lat pulldowns yesterday on my back and biceps day for the first time ever and my shoulders and upper pecks are soar, i can only put it down to that because ive been doing the same back and biceps routine for months ! any ideas what im doing wrong ?

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StrongWolf85 June 16, 2023 - 1:11 pm

I tried this work out today. I got as far as finishing the DB high pulls before I could barely put the barbell back. It's one of the hardest workouts routines I've done. period. Looking forward to trying more of these. I am concerned though, that my form is all wrong due to being fairly obese. I feel the work out all through my back but most pronounced (at least at first) in my fore arms, biceps, triceps, and shoulders…now that I am getting a chance to sit down I can feel it ripping (nicely btw) all through my back. Still concerned about my form if I am feeling it intensely in my arms even though I'm feeling it in what I think is all muscles used in those motions, does that sound like I have a form issue and does anyone think it is something that can only be resolved by losing weight or am I missing something?

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Soulist June 16, 2023 - 1:11 pm

If i know my form is wrong, what should i do? Do i redo the whole set? Or just keep going with the next exercise?

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Nathan Gonzales June 16, 2023 - 1:11 pm

Genius

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test June 16, 2023 - 1:11 pm

This is by far your best work! Super effective!

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Pedram Esmaeelzadeh June 16, 2023 - 1:11 pm

These are not planet fitness friendly 😂

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Sum Teng Wong June 16, 2023 - 1:11 pm

Congrats on 100 back workouts!! #legend

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RedNismo370Z June 16, 2023 - 1:11 pm

yesterday I got the local gym guy to question the high pull exercise, despite me showing him Jeff's video and pointing out the elbows low and hands higher but he still said it was dangerous for the shoulders… thoughts? I tend to follow more Jeff's advice than a random small town gym addict but hey, each to their own!

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XXcrypticz _ June 16, 2023 - 1:11 pm

wait is the 20 reps after the first 12 or does that include the first 12

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Skai Peñalva June 16, 2023 - 1:11 pm

Anybody know or recommend a good order or weekly split to do these 💯 series? It’s a 7 day split

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Rewire67 June 16, 2023 - 1:11 pm

5:28 The High Pull

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Daniel B June 16, 2023 - 1:11 pm

Great video, but just me or is Jeff not bent over at much of angle for the barbell row?

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Justepic4lif June 16, 2023 - 1:11 pm

Okay um what about lower back, this workout does not seem to target it at all yeah?

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Kevin Anaya June 16, 2023 - 1:11 pm

Can't I just do pull ups and ignore all this?

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Nathan Maguder June 16, 2023 - 1:11 pm

So I’m assuming you can pretty much do this with any muscle group exercise

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Embo 88 June 16, 2023 - 1:11 pm

Can i do this at 55 years old,any ideas?

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David Anctil June 16, 2023 - 1:11 pm

Awesome, than you for explaining the the effective reps exercises.. I have started this and have gains as well as strength..

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Chameleon569 June 16, 2023 - 1:11 pm

Tried it today, what a fucking pump!!!! Love it, thanks Jeff

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Mike Williams June 16, 2023 - 1:11 pm

Is that a little acne I see on Jeff’s back? Don’t tell me he’s finally TRT’ing it!

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Ramiro June 16, 2023 - 1:11 pm

I still can't do the optional exercises, but that's because I go further than the 20 obligatory, I do 20+ whichever I can

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Justepic4lif June 16, 2023 - 1:11 pm

I’m wondering how this differs to the perfect back workout and which one would actually be better? Also just to be sure this one targets the lower back too yes?

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George Bassem June 16, 2023 - 1:11 pm

I think T-Bar Rows instead of BB Rows will be a better option.

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Cota June 16, 2023 - 1:11 pm

Hello! I love these 💯 wks!
Maybe someone can help me.

I am struggling with the underhand row, I double checked my form, and my forearm fatigues a lot faster than my back, I've been doing these wkts for a couple of months now, this is the only exercise that I couldn't progress due forearm fatigue.

Does someone have any tips? Btw I'm not ripped or huge strong, just some low average gym dude.

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Cheetah June 16, 2023 - 1:11 pm

Great videos! Please also explain alternatives to these techniques for working out at home with only a pair of dumbbells. Thank you!

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Kris Oliver June 16, 2023 - 1:11 pm

Many of the back workouts i’ve watched, the lower back is absent.

Do you guys train lower back?

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Tejo In Medellin June 16, 2023 - 1:11 pm

thank you for your videos.
How often can you/should you do these types of workouts?? (The 100)

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Rö Deln June 16, 2023 - 1:11 pm

Just for understanding it right: iam doing 12 reps for the ignition set and than do again 20 effective reps on top – so iam doing 32 reps for each exercise, am i right?

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Melvin 384 June 16, 2023 - 1:11 pm

when you pause in between the effective reps you only take a 15 sec break right?

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Melvin 384 June 16, 2023 - 1:11 pm

why does he change from the barbell high rows to the barbell dead row

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Travis Andrews June 16, 2023 - 1:11 pm

Im trying to get a back like you with out lifting heavy weights 💪

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Gio June 16, 2023 - 1:11 pm

Learning from the best, maximizing my time. Thank you John 🙏

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Marcus June 16, 2023 - 1:11 pm

No Facepull? 😮

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Daniel June 16, 2023 - 1:11 pm

Athlean X always putting the truth back in training

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SoulSkis June 16, 2023 - 1:11 pm

Since I don't have any type of cable pulley setup I substituted weighted pullups for lat pull downs and did weighted inverted rows for seated cable rows. I figured they were close enough. Awesome workout!

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Ruben Torres June 16, 2023 - 1:11 pm

How do you do that exercise if you don’t have that equipment and have bands or dumbbells on only

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NYG5 June 16, 2023 - 1:11 pm

Jeff has looked 35 for like 15 years now

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Brady Boi June 16, 2023 - 1:11 pm

I completely understand why you tell everyone the last one is optional but for me even if it's hard I tell myself it's not an option. I'm going to do it no matter what because if I don't I'll never let it go and that i didn't keep pushing to the end.

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