4-12-1 Upper Back Muscle Gain

This 4-week training system is designed to prioritize upper back muscle gain by increasing the training volume for this muscle group over 12 structured workouts.

This playlist contains your Day 1, Day 3, and Day 5 upper back workouts. Follow the videos to learn proper exercise technique and complete the workouts in the order presented.

The remaining training days are intentionally left open so you can build your own weekly routine by adding lower body, chest, shoulders, arms, conditioning, mobility, or recovery sessions around this program. Make sure to include at least one full rest day each week.

The printable workout sheet included with this program helps you organize your entire training week, track your progress, and integrate the upper back workouts into your own schedule.

Stay with the system for 4 weeks (12 workouts) before changing your training focus. This periodized approach allows you to progressively overload the target muscles while helping manage training volume over time.

Focus on consistent execution, quality technique, and progressive overload throughout the program.

https://seizethetrainingday.com/programs/4-12-1-upper-back-muscle-gain