Ready to test your strength while building a monster-sized back? If so, this week’s badass workout has your name all over it. In this 4th installment, PJ Braun, president of Blackstone Labs and Prime Nutrition, ups the ante and the weight with a high-volume, routine that will get your back wide enough to slap a billboard on.  

As demonstrated in PJ’s previous badass workouts, you don’t need to go heavy to get through a badass workout. However, in this back routine you do. Heavier loads combined with higher volume may make this the most brutal badass workout yet. Think you’ve got what it takes to fight through the pain and plow through this back attack? Then step up to the plates and show us what you’ve got. 

This week’s badass workout is one hardcore and intense routine that presents an all-out assault on your entire back with a barrage of badass moves. Stay the course, and you’re done in 45 minutes. C’mon bro, you’ve got this!

Badass Workout of Week: Back Attack

The Workout

To be completed in 45-minutes, including warm-up (see all the moves in the video above).

Warmup: Start out with a warmup of close-grip lat pull downs with a neutral grip: 4 sets of 20 reps, less then 30-seconds rest per set.  

Old fashioned T-bar rows in a corner: 4 sets of 8-10 reps with 30 seconds rest per set. 

Giant Set:

1. Using an underhand row machine with an overhand-grip 
2. Stiff arm rope pulldown parallel to the floor
3. Wide-grip overhand hammer strength row machine
4. Standing stiff arm pulldown 

You must fail between 12-15 reps per exercise with zero rest between exercises. All 3 exercises are done in that specific order before resting. Rest period after each cycle is 90 seconds. Perform the cycle for 4 total rotations. 

Superset underhand lat pulldown with seated pulley row using rope: 3 sets of 12-15 reps no more then 30 seconds rest 

Rack deadlifts with bar starting just below the knee: 4 sets of 8-10 reps with 45 seconds rest 

Finish with behind the neck lat pulldowns with palms facing in: 3 sets of 15-20 slow reps 

Be sure to check out last week’s Badass Shoulder Workout

This content is supplied and sponsored by Blackstone Labs and Prime Nutrition. For more on Blackstone Labs, visit For more on Prime Nutrition, visit

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