THE ROW TO RUINS

Barbell Bent Over Row Program If you want lats that dominate both strength and posture, this program is for you. Across 12 weeks, the row takes center stage, trained in a way that builds pulling power and upper-back thickness without neglecting pressing or accessory work. The hypertrophy block lays down dense pulling volume as conditioning, and the strength block teaches you to move weight explosively and efficiently. --- Hypertrophy Block Weekly Mid Back volume (sets/week): Week 1: 11 Week 2: 12 Week 3: 13 Week 4: 14 Week 5: 15 Week 6: 16 Strength Block Weekly Mid Back volume (sets/week): Week 1: 16 Week 2: 15 Week 3: 14 Week 4: 13 Week 5: 12 Week 6: 5