Workout Routines

The No-Pain Six-Pack workout program: Back day

Whether your back is feeling a little bit stiff, or you simply want to avoid injury, these simple exercise substitutions will help you build muscle safely.

The No-Pain Six-Pack workout program: Back day
Duration 30
Exercises 3
Equipment Yes

If you've been training for a few years, chances are you're no longer able to do all your favorite lifts, due to injury or age. But there's no excuse to bail on hard training entirely. 

Instead, with a few exercise substitutions, you can continue to challenge yourself, build muscle, and burn off fat all over your body to reveal lean definition and the six-pack you've been working towards. Today, get to work on your back.


Perform the following workout once per week in the order shown. Exercises are performed as straight sets, so you'll complete all prescribed sets for one move before going to the next. For exercise 1, perform five sets; for exercises 2-3, perform as many sets as needed.

For more back work:

Check out our favorite 10 workouts for a stronger back and abs, our 30 best back exercises of all time, and our best 45-minute back workout

For a complete archive of our daily quick-hit routines, go to

The No-Pain Six-Pack Workout Program The back-day workout to build your abs

Exercise 1.

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
5 sets
5 reps
As needed rest

Exercise 2.

Neutral-Grip Pullup You'll need: Pullup Bar How to
Neutral-Grip Pullup thumbnail
-- sets
25 reps
As needed rest

Exercise 3.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
-- sets
50 reps
As needed rest