TETSU

Bodyweight Back Workout

A complete back session using only bodyweight equipment: 6 exercises, about 19 to 21 working sets, covering lats, spine, traps and upper back. Sets and rest follow each movement’s role: the main lift gets 4 sets of 6–8 with 120 seconds of rest, other compound lifts 3–4 sets of 8–10 with 90 seconds, accessories 3 sets of 10–15 with 60–75 seconds, and timed holds 3 × 30–45 seconds. Add weight or reps week to week.

The session

Exercises in order

Muscle Up4 sets of 6–8 · 120 s restStanding Archer3 sets of 10–15 · 60–75 s restScapular Pull-Up3 sets of 10–15 · 60–75 s restSphinx3 × 30–45 s · 60 s restKipping Muscle Up3–4 sets of 8–10 · 90 s restGironda Sternum Chin3–4 sets of 8–10 · 90 s rest
Answers

Common questions

How long does this bodyweight back workout take?

About 40 to 55 minutes: 6 exercises and roughly 19 to 21 working sets, with rest matched to each movement (120 seconds on the main lift, 90 seconds on compound lifts, 60 to 75 seconds on accessories, and 60 seconds after holds), plus a short warm-up.

Is a bodyweight-only back workout enough to build muscle?

Yes, growth comes from progressive overload, not the tool. These 6 movements cover lats, spine, traps and upper back; keep adding weight or reps over time and the stimulus is complete.

How often should I do this back workout?

Once or twice a week works well, with at least two rest days between sessions for the back to recover and grow.

Track it in Tetsu

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