Best Number Of Sets For The Back To Grow Per Week? 2 Plans Included

Having a thick and wide back is one of the main factors of a beautiful physique in every person, but knowing the number of sets for the back to grow per week is necessary. Here on Rambodfit, we will dive into the anatomy of the back muscles and answer this question.

As an exercise physiologist, I will break this subject down in a clear and evidence-based way, referencing academic sources and individual experts like Brad Schoenfeld. By the end of this article, you may be able to understand the needed number of sets for the back to grow per week and build a well-developed back muscle.

Before we get started, I want to start from the basics and learn the anatomy and other training factors that will benefit you and help you get the most out of your training.

Why Does The Number Of Set For The Back To Grow Per Week Matter?

Volume is usually measured as the number of sets × reps × load. For hypertrophy (muscle growth), the total number of sets for the back to grow per week is one of the most critical factors.

A landmark meta-analysis by Schoenfeld in 2016, concluded that higher training volumes lead to greater hypertrophy, with 10–20 sets per week per muscle group being the optimal range for most individuals, However, individual factors such as experience, recovery capacity, and intensity can influence this.

For the back, because it has various muscles with different movement patterns, finding the right balance between enough volume to let the muscles grow and allowing for proper recovery is crucial.

Here’s a summary of key studies supporting these recommendations:

 1. Schoenfeld et al. (2016): Found that training volume is directly related to hypertrophy, with 10–20 sets per muscle group per week being optimal.

 2. Helms et al. (2018): Suggested that training each muscle group 2–3 times per week allows for better recovery and growth.

Back Anatomy And Training

The back is one of the largest and most complex muscle groups in the body. It includes:

• Latissimus dorsi (lats): Responsible for width and the classic “V-taper.”
• Trapezius (traps): Provides thickness and support from the neck to the mid-back.
• Rhomboids and rear delts: These muscles enhance thickness and shoulder stability.
• Erector spinae: Runs along the spine, aiding posture and lower-back strength.

A well-developed back not only looks impressive but also improves functional strength, posture, and overall athleticism. However, due to its complexity, the back requires varied angles, grips, and sufficient volume for balanced growth.

How Many Sets for The Back To Grow Per Week?

Beginner (0–1 years of consistent training)

For beginners, 10–12 sets per week is sufficient. As a novice, your muscles are highly responsive to new stimuli, so there’s no need to overdo it. Focus on learning proper techniques for key exercises like pull-ups, rows, and deadlifts to build a strong foundation.

Intermediate (1–3 years of consistent training)

As an intermediate lifter, you’ll need to increase volume to continue seeing progress. Aim for 12–18 sets per week, divided across 2–3 sessions. By this stage, you should be able to tolerate more volume and incorporate a variety of exercises to target all areas of the back.

Advanced (3+ years of consistent training)

Advanced lifters often require 16–22+ sets per week to stimulate further growth. Progress slows as you approach your genetic potential, so more volume (within recovery limits) may be necessary. At this stage, advanced techniques like drop sets or tempo variations can also be beneficial.

How to Distribute Weekly Volume for the Back

Frequency

Training your back 2–3 times per week is ideal. Research shows that splitting your weekly volume across multiple sessions leads to better hypertrophy compared to doing it all in one session. This approach allows you to maintain higher performance and reduce fatigue during each workout.

For example, if you’re doing 15 sets per week for the back:

 • Day 1: 7–8 sets (e.g., vertical pulling exercises like pull-ups and lat pulldowns).

 • Day 2: 7–8 sets (e.g., horizontal pulling exercises like barbell rows and cable rows).

Exercise Selection

To target all areas of the back, include a mix of vertical pulling, horizontal pulling, and accessory work. Here’s how you can break it down:

Vertical pulling (width): Pull-ups, chin-ups, lat pulldowns

 • Horizontal pulling (thickness): Barbell rows, dumbbell rows, T-bar rows

 • Accessory movements: Face pulls, rear delt flyes, shrugs (for traps), and lower-back exercises like hyperextensions

Intensity and Rep Range

The number of sets is only one piece of the puzzle. Intensity (weight) and rep range are equally important for back hypertrophy.

What’s the Best Rep Range for Back Growth?

For hypertrophy, the ideal range is 6–12 reps per set. However, a mix of rep ranges can maximize growth:

 • Strength-focused sets (3–6 reps): Develop maximum strength and recruit high-threshold motor units (e.g., heavy barbell rows).

 • Hypertrophy-focused sets (6–12 reps): Prioritize mechanical tension for muscle growth.

 • Endurance-focused sets (12–20 reps): Improve metabolic stress and muscle endurance (e.g., face pulls, straight-arm pulldowns).

Incorporating all three ranges into your program ensures balanced development.

Individual Factors to Consider

While research offers general guidelines, the number of sets for the back to grow per week is highly individual. Here are some other factors to consider:

1. Recovery Ability

Your ability to recover depends on factors like sleep, nutrition, and stress levels. If you feel excessively sore or fatigued, reduce your volume or focus on improving recovery strategies.

2. Experience Level

Beginners don’t need as much volume as advanced lifters. Starting with a manageable workload helps avoid overtraining and ensures proper form.

3. Genetics

Some people naturally have better recovery capacity or more fast-twitch muscle fibers, allowing them to handle more volume. Experiment within the recommended ranges to find what works best for you.

4. Goals

If your goal is maximum hypertrophy, you may need a higher volume. If your focus is on strength (e.g., improving your deadlift), you’ll likely perform fewer total sets with heavier loads.

Overtraining and Recovery

It’s important not to overdo it. Too many sets for the back to grow per week can react reversely.

Watch for these signs:

• Persistent soreness or joint pain
• Fatigue or lack of motivation
• Plateaus in performance

To prevent overtraining:

• Take deload weeks every 4–8 weeks (reduce volume by 50%).
• Get 7–9 hours of sleep per night.
• Consume adequate protein (1.6–2.2 g/kg body weight) and calories.

Sample Back Training Plan

Here we try to design a back training on 2 different days in which you can spread the volume. The number of sets for the back to grow per week is considered for an advanced athlete.

Day 1 (more focus on thickness)

deadlift	4.10
row machine	4.12
t-bar row	4.12

Day2 (more focus on width)

lat pulldown	4.12
straight arm- pulldown	4.10
shrugs	3.15

Remember that this is just a simple training plan For example, no specific training system is involved and it indicates how to spread sets for the back to grow per week.

Conclusion

So, how many sets for back growth per week? Here’s a general guide:

• Beginners: 10–12 sets per week
• Intermediates: 12–18 sets per week
• Advanced lifters: 16–22+ sets per week

Distribute your volume across 2–3 sessions, observe the number of sets to grow the back per week, and include a variety of exercises that target all areas of the back. Your recovery is so important that not doing it right can cause muscle breakdown.

If you want to have well-developed and beautiful back muscles, doing the right number of sets for the back to grow per week isn’t just enough, you have to be patient and incorporate other factors into your lifestyle like consistency, progressive overload, and a balanced approach.

Let me know if you’d like a more detailed sample workout or additional tips!

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