Back Day

Week 1:

Deadlifts - 2 reps of 120kg (x3 sets)
Deadlifts - 3 reps of 80kg (x8 sets)
Bent-over rows - 3 sets of 50kg
Cable rows - 4 sets of 20kg
Bent Over Row - 70kg
Pull ups - 3 sets of 20 reps

Week 2:

Deadlifts - 2 reps of 130kg (x3 sets)
Deadlifts - 3 reps of 85kg (x8 sets)
Bent-over rows - 3 sets of 55kg
Cable rows - 4 sets of 22.5kg
Bent Over Row - 80kg
Pull ups - 3 sets of 20 reps

Week 3:

Deadlifts - 2 reps of 140kg (x3 sets)
Deadlifts - 3 reps of 90kg (x8 sets)
Bent-over rows - 3 sets of 60kg
Cable rows - 4 sets of 25kg
Bent Over Row - 90kg
Pull ups - 3 sets of 20 reps

Week 4:

Deadlifts - 2 reps of 150kg (x3 sets)
Deadlifts - 3 reps of 95kg (x8 sets)
Bent-over rows - 3 sets of 65kg
Cable rows - 4 sets of 27.5kg
Bent Over Row - 100kg
Pull ups - 3 sets of 20 reps

Week 5:

Deadlifts - 2 reps of 160kg (x3 sets)
Deadlifts - 3 reps of 100 (x8 sets)
Bent-over rows - 3 sets of 70kg
Cable rows - 4 sets of 30kg
Bent Over Row - 110kg
Pull ups - 3 sets of 20 reps