Back Day with Kyle Cavnar

With this particular back routine, taken straight out of one of my new training programs, we begin with the mother of all lifts; the base builder of all gains: the DEADLIFT. Take note however; each week has a different rep/set scheme as well as differently timed rest periods. Make sure to follow the rest of the directions! Your deadlift and cardio routines will change weekly. Everything else should remain constant.


Deadlift (Strength Focused)

Week 1: Banded Deadlifts (from Ground)

  • 3 warm ups
  • 5 working sets of 5 reps with 90 second rest periods

On final set, perform 5 reps, strip bands, and perform as many reps as possible to failure.

Week 2: Rack Deadlifts

  • 3 warm ups
  • 6 working sets of 4 reps with 75 second rest periods

On final set, decrease weight by 10% and perform as many reps as possible to failure.

Week 3: Hex Bar Deadlifts

  • 3 warm ups
  • 8 working sets of 3 reps with 60 second rest periods

On final set, decrease weight by 10% and perform as many reps as possible to failure.

Week 4: Deficit Deadlifts

  • 3 warm ups
  • 10 working sets of 2 reps with 60 second rest periods

On final set, perform a deficit set of 5 reps as heavy as possible. Then perform a failure set without height elevation (i.e. from the ground). THEN, perform a rack deadlift with the same amount of weight till absolute failure.

Cardio

Week 1: 10 Sled Pushes (50 yards) OR 25 minutes Stairmaster intervals

Week 2: 10 Frame Carries (40 yards) OR 15 20 second sprints on treadmill

Week 3: 30 minute Circuit with 30 seconds on / off per movement (Jump Ropes, Ball Slams, Med Ball Ab work, Burpees)

Week 4: 6 50 yard Frame Carries

Every Session

PRIME Extreme Row

  • 3 working sets of 10 reps (loaded on Bar 1)
  • 4th set: Mechanical Advantage set
    • Load 5 25 – 45 lb plates and perform 10 reps. Transfer one 25 lb plate to Bar 2. Repeat process until all 25 lb plates are on bar 2. Then, repeat entire process and move plates to bar 3. THEN, perform as many reps as possible and a strip set until only one 25 lb plate remains on Bar 3.

Pullovers Superset, Seated Close Grip Pulldown

  • 5 working sets of 10 – 12 regular reps then 8 – 10 Partner Assisted negatives

PRIME Reverse Pec Deck

  • 3 Mechanical Advantage Sets with 1 ½ rep scheme
    • Perform 10 – 15 reps with Cam 1, move to Cam 2 and perform another 10 – 15 reps. Move to Cam 3 and perform as many as possible.

Bicep Curls (Standing Barbell or Dumbbell)

  • 5 working sets of 5 reps
  • Perform each rep with a little sway and perform a 10 second negative each rep.

Preacher Curl

  • 1 massive M.A.D. set (aka Mechanical Advantage Drop Set)
    • Use a moderately lightweight with FULL range of motion the entire time. Start with the cam set on 2 and perform as many full range, half range, and partial repetitions as possible. Then, move the cam to 1 and repeat the entire process. Finally, once you reach failure again, move the cam to 3 and continue the process! Here’s the kicker; you must reach a total 150 reps! So, once you reach cam 3 and you reach muscular failure, you must rest 10 seconds and keep going until you hit a complete total of 150 reps.
    • On a final note, it doesn’t matter how many reps you get with each cam setting. Just worry about getting to failure and getting 150 by the end, no matter what!

If your back muscles aren’t angry with you the next morning, you didn’t do it right. Congrats on defeating one of my very favorite back routines. See you in the gym!

-Kyle