Muscle Group Guide
Back workout planner
Rows, pull-ups, deadlifts, and pulldowns for lats, upper back, and posterior-chain strength.
Barbell Deadlift
A full-body hip hinge that trains posterior chain strength and total-body bracing.
Pull-Up
A vertical pulling exercise for lats, upper back, and grip strength.
Barbell Row
A horizontal row for upper-back thickness, lats, and posture strength.
Beginner Gym Workout Plan
Build consistency and learn the main movement patterns.
Muscle Gain Workout Plan
Increase training volume and progressive overload for hypertrophy.
Weight Loss Workout Plan
Combine strength training, steps, and repeatable weekly routines.
Frequently asked questions
How often should I train back?
Most gym users progress well with 2 weekly exposures, adjusted for recovery, goal, and experience level.
Can ZetSet plan back workouts?
Yes. ZetSet builds AI powered workout plans and helps you log sets, reps, and weights for each muscle group.