Back workouts

Muscle Growth

Training for muscles growth means many reps and high frequency every week. The rep range should be around 8-12 reps per set. You also need to train the targeted muscles 2-3 times per week with at least 48 hours rest in between.

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Muscle Growth

texas method
Texas Method Week B Intensive

Record time in week B. This time you try to make a record in Squats and Deadlift like last week but instead of Bench Press you focus on Military Presses. Make sure to rest between the exercises. You should feel pretty fresh before a record. Start the workout with a proper warm up such as running or Cross Trainer for 5-10 minutes. In every exercise you should also do some warm up sets with lighter weights before you try do make a 5RM record. This is good for your muscles and joints but also to remember your brain about the movement pattern.
triceps press
P.H.A.T Chest and Arms Hypertrophy

The final exercise of the week is for chest and arms, both biceps and triceps. The first exercise is Dumbbell Presses and you should perform them explosively. You therefor need to lower the weights and choose dumbbells that weigh about 65-70% of what you usually can lift 3 times. Focus is explosivity and not weight.

squats i PHAT training program
P.H.A.T Lower Body Hypertrophy

Workout number four of the week. Today is muscles building for you legs. You will perform 9 exercises so it will be a long and hard workout. The first exercise is Squats and you should perform it explosively. Focus on speed and explosiveness during your 3 reps. You need to lower the weight to about 65-70% of your normal 3RM to make this happen.
PHAT seated cable rows
P.H.A.T Back and Shoulders Hypertrophy

Now the program enters the muscle building or hypertrophy part. The volume, the reps, will increase and the weights will become a bit lower. Today you target back and shoulders. The first exercises Barbell rows, you can change it to Pendley Rows, is now performed explosively. You need to lower the weight to make this happen and really focus on speed and explosiveness. Use 65-70% weight on the barbell compared to you normal 3RM. Use a narrow grip when performing Pull Downs.

PHAT training Program Lower Body for strength
P.H.A.T Lower Body Power

This is the second workout in the Program P.H.A.T. Today you will target your legs and since this is a power day the lifts will be heavy and the reps a bit lower. This is probably the hardest workout in the program so make sure to sleep well and pay attention to what you eat to maximize the effect of your hard work. Make sure to rest 2-3 min between your heavy sets.

PHAT training Program
P.H.A.T Upper Body Power

This is the first workout in the Training Program P.H.A.T made by Layne Norton. Instead of focusing on strength or muscle growth like most other program P.H.A.T targets both. This is the power or strength part in the program and today we will fokus on upper body with big heavy lifts.
When doing Chins/Pull Ups you can use extra weights if it is too easy to perform your reps. If it is too hard you can use resistance bands as assistance.
If you can access an EZ barbell please use it when doing Barbell Curls.

dumbbell chest press
Full Body Dumbbells A

This is a great workout to do at home since you are only using dumbbells. It will target your entire body and give you a real challenge. You need to rest and recover your entire body for 48 hours after this workout. If you do not have a bench you can do Chest Press laying on the floor, the range of motion will be shorter but it still works the chest. The workout finishes with The Plank that you do until failure, this means go on for as long as you can keep a proper technique.

leg workout with tri and super set
Quick Muscle Growth Leg 1

This is a leg workout in the first part of the quick muscles growth program. In the first part we do many reps with lower weights. This workout includes both super set (2 exercises) and tri sets (three exercises). You do one exercise and then immediately start the next exercise with no rest in between before you rest for the super set but for the tri set you do all three exercises before rest.
shoulder press
Beginners Full Body with Machines

This is a good starting point if you are new at the gym and you want a complete workout for the entire body. The exercises are easy to perform, most of them are even performed in a machine with a controlled motion. You can do this workout 2-3 times per week for a few weeks until you feel ready to do something more advanced or just a new routine. After this workout you need to recover for 48 hours. Recovery means no weight training during this resting time! You have just done a full body workout for all the muscles in your body and they now need to recover.
PPL Optimal Volume – Pull

This workout is part of the training program Optimal Volume: Push Pull Leg. The program is build on three different arenas. One part for Push (chest, triceps ans shoulders), one for Pull (biceps and back) and the last part is Legs. This workout is the Pull part for Biceps and Back. Make sure to warm up for 5-10 minutes before you start this workout. When doing your deadlifts, make sure to rest 1-2 min between your sets. In the last exercises Hanging Leg Raises you do them until failure in every set, that means as many as you can perform with correct technique.

hur man gör marklyft
4 Weeks of Hell Day 5

Warm up with a soft jog for 5 min and then 10 push ups, squats and crunches. After this you have 2 long super sets with 5 exercises in them each. Prepare the weights for all exercises in the super set before you start. Since you are using alot of space it is good to be at the gym when it is not that crowded.

High Intensity Full Body

Full body workout with supersets. In our high-intensity strength training, you will combine a strength exercise with a fitness or muscle endurance exercise. This means that you will be exhausted, and it will be a challenge to perform the exercises with the correct technique. You should therefore have trained for a while and have good technique before embarking on this program.
disco fredag workout
Disco Friday

Yes, we know it is a bit stupid and wrong to train Disco Friday but it is fun and it is Friday so let´s GO! In this workout you will not be doing any leg or back training. It is all about front end filling out the T-shirt! Shoulders, biceps, chest and neck is on the meny tonight. You will be doing drop set to get the pump going. Have fun, after all it is Friday
leg raises
Quick Muscle Growth Abs and Shoulders 1

In this workout you will train shoulders and abs. It includes both drops sets, super and slow reps so get ready to feel the burn. In the drop sets you do 10 reps and the immediately lower the weight and do 10 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest between them. Doing an exercise until failure means doing as many as you can with correct technique. The workout also includes a slow reps which means doing the exercise extra slow and controlled
bench press
5×5 Workout A

One of the most important parts of 5 × 5 is to strive to lift more weight constantly. Every week you manage to do five reps, all five sets in one exercise; you should increase the weight by 2.5 kilos for the next training session. When it comes to ground lifting, however, you should raise by 5 kilos.
knäböj
High Intensity Lower Body

Lower body workout with supersets. In our high-intensity strength training, you will combine a strength exercise with a fitness or muscle endurance exercise. This means that you will be exhausted, and it will be a challenge to perform the exercises with the correct technique. You should therefore have trained for a while and have good technique before embarking on this program.
leg workout with tri and super set
Beginner Full Body 1: A

This is a one of the workouts in the Training Program “Full Body For Beginners 1”. It is suitable for those who have just started with or have limited experience of strength training. The training in this beginner program takes place mostly with machines. This is because they do not require the same technical know how as “free” weights. The program is divided in two workouts, A and B. You will train the entire body in both workouts.
squats
Starting Strength Classic A

Fist workout in the program. Starting Strength is a training program based on few but effective full-body exercises. The weight gain on the barbell should be slow and linear. The purpose is for you who follow the program to constantly increase your load for a long time, week by week. The longer you do strength training and the stronger you become, the more difficult it is to reach new weight goals. With Starting Strength, you will put on new and heavier weights all the time. If you manage the number of specified repetitions in the program, you should increase the weight at the next session. The program is designed so that you will slowly but surely be able to handle heavier and heavier lifts.
PPL Optimal Volume – Leg

This workout is part of the training program Optimal Volume: Push Pull Leg. The program is build on three different arenas. One part for Push (chest, triceps ans shoulders), one for Pull (biceps and back) and the last part is Legs. This workout is the leg part. Make sure to warm up for 5-10 minutes before you start this workout. When doing your squats, make sure to rest 1-2 min between your sets. In the last exercises Russians Twist you do them until failure in every set, that means as many as you can perform with correct technique.

bench press in push workout
PPL Optimal Volume – Push

This workout is part of the training program Optimal Volume: Push Pull Leg. The program is build on three different arenas. One part for Push (chest, triceps ans shoulders), one for Pull (biceps and back) and the last part is Legs. This workout is the Push for triceps, chest and shoulders. Make sure to warm up for 5-10 minutes before you start this workout. When doing your Bench Press, make sure to rest 1-2 min between your sets. In the last exercises Hanging Leg Raises you do them until failure in every set, that means as many as you can perform with correct technique.
powerlifter exercise bench press record weight barbell
Starting Strength Classic B

This is the second workout in the program. Starting Strength is a training program based on few but effective full-body exercises. The weight gain on the barbell should be slow and linear. The purpose is for you who follow the program to constantly increase your load for a long time, week by week. The longer you do strength training and the stronger you become, the more difficult it is to reach new weight goals. With Starting Strength, you will put on new and heavier weights all the time. If you manage the number of specified repetitions in the program, you should increase the weight at the next session. The program is designed so that you will slowly but surely be able to handle heavier and heavier lifts.
How to do leg extensions
Beginner Step 2: Legs

We are now moving out of the machine park and running with free weights. The goal with this is to get stabilizing muscles and get a better, more natural movement pattern. We add more of the so-called compound exercises. This workout is for your lower body only. You need to combine it with an upper body workout later to get a balanced body.

How to do Push ups
Beginner Full Body 1: B

This is the second workout in the Training Program “Full Body for Beginner Part 1”. It is suitable for those who have just started with or have limited experience of strength training. The training in this beginner program takes place mostly with machines. This is because they do not require the same technical know how as “free” weights. The program is divided in two workouts, A and B. You will train the entire body in both workouts.
how to perform pull ups
Full Body Compound Exercises with Jakob A1

First workout in the training program Full-Body Program with Compound Exercises. The workout is based around 3 super sets that trains the entire body.
How to do squats
5×5 Workout B

One of the most important parts of 5 × 5 is to strive to lift more weight constantly. Every week you manage to do five reps, all five sets in one exercise; you should increase the weight by 2.5 kilos for the next training session. When it comes to ground lifting, however, you should raise by 5 kilos.
Doggcrap workout
Doggcrap Workout A1

This is the first workout for chest, shoulders, triceps and back in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
Beginner Step 2: Upper Body

This workout is for upper body in the program “Beginner Full Body 2”. We are now moving out of the machine park and running with free weights. The goal with this is to get stabilizing muscles and get a better, more natural movement pattern. We add more of the so-called compound exercisesThis workout is for upper

Full Body Compound Exercises with Jakob B1

Second workout in the training program Full-Body Program with Compound Exercises. The workout is based around 3 super sets that trains the entire body.
hur man gör marklyft
4 Weeks of Hell Day 4

Back and Biceps day. Make sure to rest properly between the sets when doing Deadlift. The workout includes 2 super sets and like always prepare the weights before doing super set so do not waste time adjusting the weights.

hur man gör marklyft
4 Weeks of Hell Day 19

This is a pull workout that trains biceps and your back. It includes two supersets. In the first superset you just do the reps in exercises 1 and then directly to exercise two with no rest in bet. After exercises 2 you rest and then start with exercises on again. In the second superset you should do as many crunches as you possibly can in the second exercise before you rest.
hur man gör marklyft
4 Weeks of Hell Day 24

Push day for shoulders, triceps and chest. Start with 5 min warm up. The workout has got 3 super sets so like always you should prepare the weights in advance. Good luck!
hur man gör marklyft
4 Weeks of Hell Day 27

Pull day means back and biceps. In this workout you should in one part do 40 Chins in a row. Take all the breaks you need to be able to pull this off. If it is too easy you should use weights and if it is too hard use resistance bands to aid you.

hur man gör marklyft
4 Weeks of Hell Day 12

Back, biceps and abs workout. One part of the workout is to perform 40 Chins. Do as many as you can, rest and then start the reps again. If this exercise is too hard you can perform Barbell Rows instead. Please stand up when doing Alternating Biceps Curls. The workout ends with a Triset were you perform reps in three different exercises with no rest between them to complete a lap. In total you do 4 Triset laps.

hur man gör marklyft
4 Weeks of Hell Day 2

Shoulders, Chest and Abs day. Warm up for 5 min. This workout includes 3 super sets meaning you do not rest between the exercises. First do all the reps in one exercise and then directly start the second exercises. After all the exercises in the super set are done you rest before starting with exercise one again. Two of the super sets have 2 exercises and one has four. It is important that you prepare all the weight for the super sets in advance. You want tempo when doing super sets not spending time on adjusting weights. övningen du sen skall utföra. Detta för att förbereda muskler och leder, samt för att minska risken för
skador. Även dag 2 innehåller 2 superset, ingen vila mellan första och andra övningen alltså! Vi gör även 4 övningar samtidigt. 1 set Face Pull, kort vila sen sen Hantelpress, kort vila sen Cable Cross overs, kort vila och till sist dips. Därefter vilar du länge innan du startar med Face Pull. Totalt 4 varv

deadlift in mighty seven
Mighty Seven Pull 1

Full body with extra focus on pull exercises. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra back and biceps training in the end. In this first part you do many reps on lower weights
upper body workout
Mighty Seven Push 3

Full body with extra focus on push exercises in the end. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra chest, shoulders and triceps training in the end. In this third part you add even more weight and lower the amount of reps

upper body workout
Mighty Seven Push 2

Full body with extra focus on push exercises in the end. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra chest, shoulders and triceps training in the end. In this second part you add more weight and lower the amount of reps

upper body workout
Mighty Seven Push 1

Full body with extra focus on push exercises in the end. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra chest, shoulders and triceps training in the end. In this first part you do many reps on lower weights.
deadlift in mighty seven
Mighty Seven Pull 3

Full body with extra focus on pull exercises. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra back and biceps training in the end. In this third part you add even more weight to the bar and do just a few reps on the heavy lifts
deadlift in mighty seven
Mighty Seven Pull 2

Full body with extra focus on pull exercises. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra back and biceps training in the end. In this second part you add more weight to the bar and do fewer reps

squats in mighty seven training
Mighty Seven Leg 3

This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra leg training in the end. In this third part of the program you increase the weight when more and perform just a few reps in the heavy lifts
squats in mighty seven training
Mighty Seven Leg 2

This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra leg training in the end. In this second part of the program you you add more weight but lower the reps
squats in mighty seven training
Mighty Seven Leg 1

This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra leg training in the end. In this fist part of the program you do many reps

front squat
Doggcrapp Workout B3

Third and final workout for biceps, forearms, calves, quads and hamstrings in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
hamstring curl
Doggcrapp Workout B2

Second workout for biceps, forearms, calves, quads and hamstrings in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
drag curl
Doggcrapp Workout B1

First workout for biceps, forearms, calves, quads and hamstrings in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
dip exercise for chest
Doggcrap Workout A3

Third and final workout for chest, shoulders, triceps and back in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
Lying triceps extensions
Doggcrap Workout A2

This is the second workout for chest, shoulders, triceps and back in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
chins or pull ups
Improve your Chins 2B

This workout is all about the exercise Chins/Pull Ups. Choose one of the three movement static hold, negative and 60% amount. You will do this movement for 10 whole sets. Every new set starts on the minute.
chins for quick muscles growth
Quick Muscle Growth Pull 3

In this workout you will train your back and biceps. This is a workout in part three and we now increase the weight a lot and lower the reps even more. It includes both super sets and slow reps. In the slow reps you perform the negative part of the movement very slow and controlled. For the super sets you do one exercise and immediately start the next exercise with no rest between them. Make sure to rest between the reps in Deadlift. The right technique is very important for this exercise.
chins for quick muscles growth
Quick Muscle Growth Pull 2

In this workout you will train your back and biceps. This is a workout in part two and we now increase the weight and lower the reps. It includes both super sets and slow reps. In the slow reps you perform the negative part of the movement very slow and controlled. For the super sets you do one exercise and immediately start the next exercise with no rest between them. Make sure to rest between the reps in Deadlift. The right technique is very important for this exercise.
chins for quick muscles growth
Quick Muscle Growth Pull 1

In this workout you will train your back and biceps. This is a workout in part one so the reps will be high and the weight a bit lower. It includes both super sets and slow reps. In the slow reps you perform the negative part of the movement very slow and controlled. For the super sets you do one exercise and immediately start the next exercise with no rest between them. Make sure to rest between the reps in Deadlift. The right technique is very important for this exercise.
leg raises
Quick Muscle Growth Abs and Shoulders 3

In this workout you will train shoulders and abs. Since this is part three we raise the weights even more and lower the reps. It still includes both drops sets and super sets so get ready to feel the burn. In the drop sets you do 12 reps and the immediately lower the weight and do 12 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest between them.
leg raises
Quick Muscle Growth Abs and Shoulders 2

In this workout you will train shoulders and abs. Since this is part two we raise the weights and lower the reps. It still includes both drops sets and super sets so get ready to feel the burn. In the drop sets you do 12 reps and the immediately lower the weight and do 12 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest between them.
leg workout with tri and super set
Quick Muscle Growth Leg 3

This is a leg workout in the third part of the Quick muscles growth program. In the third part we increase the weight alot and lower the reps even more. The workout still includes both super set (2 exercises) and tri sets (three exercises). You do one exercise and then immediately start the next exercise with no rest in between before you rest for the super set but for the tri set you do all three exercises before rest.
leg workout with tri and super set
Quick Muscle Growth Leg 2

This is a leg workout in the second part of the Quick muscles growth program. In the second part we increase the weights and do fewer reps. The workout still includes both super set (2 exercises) and tri sets (three exercises). You do one exercise and then immediately start the next exercise with no rest in between before you rest for the super set but for the tri set you do all three exercises before rest.
french press for triceps
Quick Muscle Growth Push 3

This is the third part of the quick muscles growth program. The workout is for chest, triceps and shoulders but we now increase the weight even more and do fewer reps. In the drop sets you now do 8 reps and the immediately lower the weight and do 8 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest in between.
french press for triceps
Quick Muscle Growth Push 2

This is the second part of the quick muscles growth program. The workout is for chest, triceps and shoulders but we now increase the weight a bit and we will do less reps. In the drop sets you do 10 reps and the immediately lower the weight and do 10 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest in between.
french press for triceps
Quick Muscle Growth Push 1

In this workout you will train chest, triceps and shoulders. It includes both drops sets and super sets so get ready to feel the burn. In the drop sets you do 12 reps and the immediately lower the weight and do 12 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest between them.
Back workouts
High Intensity Upper Body

Upper body workout with supersets. In our high-intensity strength training, you will combine a strength exercise with a fitness or muscle endurance exercise. This means that you will be exhausted, and it will be a challenge to perform the exercises with the correct technique. You should therefore have trained for a while and have good technique before embarking on this program.
Full Body Compound Exercises with Jakob B3

Second workout in the training program Full-Body Program with Compound Exercises but we now raise the weights even more close to our maximum in this third part. The workout is based around 3 super sets that trains the entire body.
Full Body Compound Exercises with Jakob B2

Second workout in the training program Full-Body Program with Compound Exercises but we now raise the weights and lower the reps in part 2. The workout is based around 3 super sets that trains the entire body.
how to perform pull ups
Full Body Compound Exercises with Jakob A3

First workout in the training program Full-Body Program with Compound Exercises but we now raise the weights even more close to our maximum in this third part. The workout is based around 3 super sets that trains the entire body.
how to perform pull ups
Full Body Compound Exercises with Jakob A2

First workout in the training program Full-Body Program with Compound Exercises but we now raise the weights in the second part. The workout is based around 3 super sets that trains the entire body.

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