Mass Gain » Build a Huge Back with 30 minute Power Bodybuilding Workouts!

Build a Huge Back with 30 minute Power Bodybuilding Workouts!

Combine exercises in powerlifting and bodybuilding for the big muscles that can cope with serious weight.

11 days
6 workouts
50 minutes
Goal Mass Gain
Difficulty Intermediate
Workouts 6
Author AtletIQ
Workout place Gym
Program's exercises: 4 (Beginner, Intermediate)
Workout weeks AX
Periodisation schemes 3 simple
The program of training with an emphasis on the muscles of the back in the mode of power bodybuilding, the feature of which is that the work is performed with heavy weight. Accordingly, in most exercises it is necessary to perform 6-8 repetitions each set. Strength is the goal, not the pumping, so do not wait for the program to use such methods as drop-sets and supersets.

2 athletes have chosen this routine to train

Start your training from 21 Oct 2017 and achieve results in 6 workouts!


  • Gain muscle mass
  • Significantly develop strength
  • Improve overall health
  • Speed up metabolism
  • Improve mental health
  • Overcome yourself and develop willpower

What do you get:

  • Personalized training program
  • Mobile assistant
  • PDF with workout plan
  • Free program updates
  • Adjustment of working weights for you
  • Motivation and support of the fitness community «AtletIQ»

What will be required:

  • Equipment: dumbbells, barbells, gym machines
  • Desire to follow a training program
  • Regular meals and sufficient time for sleep
  • No additional physical activity (sometimes)

6 heavy training in the power bodybuilding mode

AtletIQ — fitness service that brings together coaches and athletes in a single social network with a universal constructor programs and mobile assistant for their performance.
34834 athletes
28 programms
Powerlifters and bodybuilders are like quarreling brothers. Some differences they can never fully bridge, and yet, for better or worse, they remain closely related. They do many of the same exercises; bodybuilders squat, deadlift, and bench-press, just as powerlifters crank out sets of triceps extensions, barbell rows, and dumbbell flyes for accessory work.

A few bodybuilders — most especially Johnnie Jackson, Stan Efferding, and, in his early years, Ronnie Coleman — have combined powerlifting and bodybuilding to great effect. They’ve ended the tiff and used a lower-rep, power-intense approach to bodybuilding to become both stronger and larger.


The idea is that prioritizing strength gains, with the big three lifts, will ensure steady progression in both weight on the bar and muscle on your frame. After all, your body is an adaptive organism that naturally resists the change and stress you place on it in the form of weightlifting. So haplessly lifting weights for a generic rep scheme won’t get you too far. Your body will figure it out and stop growing. But slowly and steadily increasing the load you’re lifting on a weekly basis is a new stressor for your body to adapt to.

In addition to focusing on the three power lifts, the other thing that distinguishes power bodybuilding is its emphasis on heavy sets of relatively low reps. Most sets should be in the six- to eight-rep range. Strength is the goal, not the pump, so skip techniques like dropsets and supersets. Instead, rely on forced reps or controlled cheating to eke out another rep or two. Watch power bodybuilders Branch Warren and Jackson charge through a brutal session, and you’ll quickly understand that—on exercises like pulldowns, dumbbell laterals, and EZ-bar curls—they’d rather loosen their form to keep a set going than stay strict and miss out on that extra rep. After all, it’s those extra reps over the course of a workout that are crucial to growth.

Why training with AtletIQ is more effective?

The secret of effectiveness lies in the variability of the training regime and the variable intensity of training.
All workouts are interrelated
A diverse and interesting training of different intensity.
Online training diary
Remembers your working weight in all exercises.
Smart load adjustment
The system of adjusting the load to your capabilities.
Work/Rest timer
Every second counts!

How to train on this program?

The super-convenient application «AtletIQ» leads you through your workout and step by step gives precise instructions for doing the exercises.

Install AtletIQ app
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Mass Gain
Classical three-day split-training program, adapted to ectomorph-athletes, will help to overcome the genetic barrier. First we develop strength, then we work for mass - it's the only way to break through the plateau and create the body that everyone dreams about.
Mass Gain
"I want to become giant!" With this thought you fall asleep and wake up, but the universe does not hurry to fulfill your wishes! No wonder: autosuggestion, of course is powerful thing, but workouts in the gym are much more effective. You can see this on your personal experience, having experienced a super-voluminous dumbbell program from AtletIQ!
Fat Burning
Are you starting to burn fat? Be alert: muscles first decrease in volume, fatty tissues remain unscathed. The complex relief-orientation-30-day high-intensity program will help you develop your muscles and eliminate excess ballast.
Using advanced systems while combining several targeted training regimes can only be used only advanced athletes. Before any kind of attempt to find a universal training program, is important that beginner athletes earn a functional base, clearly adhering to a specialized set of recommendations for beginners.
Mass Gain
The same balanced training package for training is available for dumbbells and your own weight. Keep yourself in shape, develop endurance and increase muscle volume without leaving your home!
Mass Gain
Bodybuilding program "FullActive" contains 7 different, but carefully selected sets of exercises, alternating every other day. These trainings are aimed primarily at stimulating hypertrophy of predominantly large muscle groups, but apart from this, in the process of training, the overall endurance of the organism and the strength of muscles develop. The program is recommended to athletes who have basic experience in the gym.