Day

Workout Focus

Exercises

Reps/Sets

Week 1: Foundation Building

Day 1

Core Engagement & Lower Back Focus

Planks, Superman, Bird-Dog

30-60 sec (Planks), 15 reps, 10 reps/side (3 sets each)

Day 2

Upper Back Sculpting

Bent-Over Rows, Reverse Flys, Face Pulls

12 reps, 15 reps, 12 reps (3 sets each)

Day 3

Rest and Recovery

Light Stretching

Day 4

Posture Perfection

Seated Rows, Scapular Push-Ups, Y-T-Ws

12 reps, 15 reps, 10 reps of each (2-3 sets)

Day 5

Core and Back Integration

Deadlifts, Russian Twists, Back Extensions

10 reps, 20 reps, 15 reps (3 sets each)

Day 6

Active Recovery

Yoga or Walking

Day 7

Rest and Reflect

Reflect on Progress

Week 2: Strengthening and Sculpting

Day 8

Core and Back Circuit

Plank Variations, Renegade Rows, Superman Pull

45-60 sec, 12 reps, 15 reps (3 sets each)

Day 9

Upper Back Focus

Pull-Ups, Lat Pulldowns, Face Pulls

AMAP (Pull-Ups), 12 reps, 15 reps (3 sets each)

Day 10

Rest and Stretch

Flexibility Stretches

Day 11

Lower Back Stability

Good Mornings, Back Hyperextensions, Kettlebell Swings

12 reps, 15 reps, 20 reps (3 sets each)

Day 12

Core and Posture

Hanging Leg Raises, Scapular Retractions, Side Planks

12 reps, 15 reps, 30 sec/side (3 sets each)

Day 13

Active Recovery

Swimming or Cycling

Day 14

Progress Check and Adjustments

Reevaluate Weights/Resistance

Week 3: Intensifying the Challenge

Day 15

Full Back Workout

Deadlifts, Barbell Rows, Lat Pulldowns

10 reps, 12 reps, 15 reps (3 sets each)

Day 16

Core-Back Supersets

Plank w/ Shoulder Taps + Dumbbell Rows, Side Plank + Renegade Rows

Superset: 3 sets of each pair

Day 17

Recovery and Mobility

Mobility Drills

Day 18

Lower and Upper Back Power

Deadlifts, Seated Cable Rows, Back Extensions

8 reps (Deadlifts), 12 reps, 15 reps (3-4 sets each)

Day 19

Core and Back Fusion

Russian Twists, Hyperextensions, Hanging Leg Raises

20 reps, 15 reps, 12 reps (3 sets each)

Day 20

Active Recovery

Light Walking or Low-Impact Cardio

Day 21

Self-Assessment and Reflection

Measure Progress

Week 4: Peak Performance and Sexy Back Reveal

Day 22

Total Back Strength

T-Bar Rows, Lat Pulldowns, Dumbbell Pullovers

10 reps, 12 reps, 15 reps (3 sets each)

Day 23

Core Domination

Cable Woodchops, Plank Variations, Dead Bug

12 reps/side, 60 sec, 15 reps (3 sets each)

Day 24

Stretch and Recover

Targeted Back & Core Stretches

Day 25

Power and Endurance

High-Rep Deadlifts, Pull-Ups, Kettlebell Swings

15 reps, AMAP, 20 reps (3 sets each)

Day 26

Final Core and Back Blast

Deadlifts, Renegade Rows, Hanging Leg Raises

10 reps, 12 reps, 12 reps (3 sets each)

Day 27

Active Recovery

Yoga or Pilates

Day 28

Celebrate Your Sexy Back

Final Measurements, Photos, Reflection