Back exercises
Back training is pulling, in two directions. Vertical pulls bring your elbows down toward your sides and build the lats; horizontal pulls row your elbows back and build the middle of the back. A balanced plan has both, and the deadlift trains the whole back as it holds a heavy bar.
Month6 counts your working back sets over a rolling week against a range of 10–20, the band where muscle growth keeps rising with volume in the research it cites.
Barbell row
How do you do a barbell row with good form?
8–12 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Chin-up
How do you do a chin-up with good form?
4–12 reps · 90 seconds rest · Bodyweight
Deadlift
How do you deadlift with good form?
6–10 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Lat pulldown
How do you do a lat pulldown with good form?
8–12 reps · 90 seconds rest · Gym (barbell, cable or machine)
Pull-up
How do you do a pull-up with good form?
4–12 reps · 90 seconds rest · Bodyweight
Technique guidance for healthy adults, not medical advice. How every number is made, with its citations: Sources & method.