8 Week Larger Lats Program

8-Week Back Emphasis Program

If your back has been lagging or you’re unsure how to structure your training to bring it up, this program will give you a clear blueprint.

A strong, well-developed back isn’t just about aesthetics. It improves posture, reduces injury risk, and supports better performance on pressing movements.

Program Overview

This is an 8-week program divided into two 4-week training blocks, each with 5 training days per week.
The program trains your entire body but places a strong emphasis on back development.

Each week is structured to train the back through its full strength curve, using enough volume and frequency to drive measurable progress while managing fatigue.

Training Focus

• Balanced development across lats, traps, rhomboids, and erectors
• Smart progression through each block to build both strength and muscle
• Exercise sequencing designed to ensure every muscle in being sufficiently trained

Additional Notes

As with any training plan, your results will depend on consistent effort, proper nutrition, and recovery. Following this structure will help you build a stronger connection to your back and develop noticeable improvements in width, thickness, and performance.

You’ll need access to a standard, reasonably equipped gym to complete this program.