2 Best Exercise For Building a Wide and Thick Upper Back

RP-21 for a Wider Back

Here is an example 6-week mesocycle using RP-21 Training System that puts an emphasis on back width. You will superset your RP-21 sets, your 6×5 sets, and your 4×8 sets. In the original RP-21 protocol, we did not use supersets for the 7×3 or the 6×5. Today we will.

You will rest 45 seconds between the 7×3 supersets and 30-90 seconds between the 6×5 supersets. You can deload either at the end of the first 3 weeks before starting the second 3 weeks or at the end of the 6 weeks.

Day 1: Dips & Chins

Day 2: Lower Body

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