Buster the Morbidly A Beast Angry Bunny 14 Week Powerlfting Strength and Power Back Routine

Buster, the Morbidly A Beast Angry Easter Bunny

14-week back-focused powerlifting workout. 

This plan aims to develop strength and power while incorporating recovery exercises to prevent injuries.

Weeks 1-4: Foundation Phase

Goals:

- Build a solid strength base.

- Improve technique.

- Begin hypertrophy.

**Day 1: Heavy Back Day**

1. **Bent Over Barbell Row:** 4 sets x 5 reps

2. **Pull-Ups:** 3 sets x max reps (add weight if necessary)

3. **Seated Cable Row:** 3 sets x 8 reps

4. **Chest Supported Row:** 3 sets x 12 reps

5. **Face Pulls:** 3 sets x 15 reps

**Day 2: Speed and Power Back Day**

1. **T-Bar Row:** 4 sets x 8 reps

2. **Power Cleans:** 3 sets x 5 reps

3. **One-Arm Dumbbell Row:** 3 sets x 8 reps each arm

4. **Lat Pulldowns:** 3 sets x 12 reps

5. **Dumbbell Pullovers:** 3 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Light Jogging or Cycling: 20 minutes

2. **Stretching Routine:**

   - Lat Stretch: 2 sets x 30 seconds each side

   - Upper Back Stretch: 2 sets x 30 seconds each side

   - Shoulder Stretch: 2 sets x 30 seconds each side

3. **Foam Rolling:**

   - Upper Back: 5 minutes

   - Lats: 5 minutes

Weeks 5-8: Strength and Power Phase

Goals:

- Increase strength.

- Enhance explosive power.

**Day 1: Heavy Back Day**

1. **Barbell Rows:** 5 sets x 3 reps

2. **Bent Over Row:** 4 sets x 6 reps

3. **Weighted Pull-Ups:** 4 sets x max reps

4. **Single-Arm Dumbbell Row:** 4 sets x 8 reps each arm

5. **Face Pulls:** 4 sets x 15 reps

**Day 2: Speed and Power Back Day**

1. **Pendlay Row:** 4 sets x 5 reps

2. **Power Cleans:** 4 sets x 3 reps

3. **Seated Cable Row:** 4 sets x 10 reps

4. **Straight Arm Pulldown:** 4 sets x 12 reps

5. **Dumbbell Pullovers:** 4 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Swimming or Light Rowing: 20 minutes

2. **Stretching Routine:**

   - Dynamic Stretching: 10 minutes (focus on upper body)

   - Static Stretching: 10 minutes

3. **Foam Rolling and Soft Tissue Work:**

   - Use a lacrosse ball or foam roller on upper back, lats, and traps: 10 minutes

Weeks 9-12: Peak Phase

Goals:

- Maximize strength.

- Prepare for maximum lifts.

**Day 1: Heavy Back Day**

1. **T-Bar Row:** 6 sets x 3 reps

2. **Chest Supported Row:** 4 sets x 4-6 reps

3. **Weighted Pull-Ups:** 4 sets x 4-6 reps

4. **Bent Over Barbell Row:** 4 sets x 8-10 reps

5. **Face Pulls:** 4 sets x 15 reps

**Day 2: Speed and Power Back Day**

1. **Seated Cable Row:** 5 sets x 5 reps

2. **Power Cleans:** 5 sets x 2 reps

3. **Explosive Pull-Ups:** 4 sets x 8 reps

4. **Lat Pulldowns:** 4 sets x 8-10 reps

5. **Dumbbell Pullovers:** 4 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Brisk Walking or Elliptical: 20 minutes

2. **Stretching Routine:**

   - Lat and Upper Back Stretch: 3 sets x 30 seconds each side

   - Dynamic Stretching: 10 minutes

3. **Foam Rolling and Soft Tissue Work:**

   - Comprehensive foam rolling session on the upper body: 15 minutes

Weeks 13-14: Deload and Test

Goals:

- Recovery.

- Peak strength testing.

**Day 1: Light Back Day**

1. **Seated Cable Row:** 3 sets x 5 reps (60% of 1RM)

2. **Barbell Row:** 3 sets x 8 reps

3. **Pull-Ups:** 3 sets x max reps (bodyweight only)

4. **Face Pulls:** 3 sets x 15 reps

**Day 2: Test Day**

1. **Max Pull-Up Test:** Perform as many pull-ups as possible with good form.

2. **Accessory Work:**

   - Bent Over Row: 3 sets x 5 reps (70% of previous max)

   - T-Bar Row: 3 sets x 10 reps

   - Lat Pulldowns: 3 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Light Yoga or Stretching Class: 30 minutes

2. **Stretching Routine:**

   - Focus on all major upper body muscle groups: 15 minutes

3. **Foam Rolling:**

   - Full upper body session: 15 minutes

Notes:

- **Warm-Up:** Always start with a thorough warm-up, including 5-10 minutes of light cardio and dynamic stretches.

- **Progression:** Increase weights gradually each week, aiming for a 2.5-5% increase if possible.

- **Recovery:** Adequate sleep, nutrition, and hydration are crucial for recovery and performance.

- **Injury Prevention:** Focus on form and use spotters or safety bars when lifting heavy.

- **Flexibility:** If needed, adjust the number of sets/reps based on individual progress and recovery.

This plan is designed to maximize back strength and power over 14 weeks while including recovery exercises to prevent injuries and aid muscle repair. 

Adjustments may be necessary based on personal progress and specific needs.

Want to be like Buster?

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