Body Beast Bulk Back Workout & Review

Joe goes to the gym every day. He has nailed down the perfect arm and leg routine, and eats a healthy diet. Suddenly, Joe can’t build muscle. He increases his weights and changes his diet but still can’t build muscle.

What is Joe doing wrong?

He doesn’t have a consistent back routine. Your back supports your arms and legs. If the back is not strong enough to handle additional strength then your body won’t grow.

Nevertheless, back exercises are often the most neglected. The Body Beast Bulk Back program strengthens your upper and lower back, and core to ensure that your arm and leg exercises reach their fullest potential. Kalev, the creator of Body Beast Bulk, perfects a 29 minute back routine.

Warm Up

Every great workout begins with a warm up. The Body Beast Bulk Back is 2 minutes and 51 seconds. Kalev builds heat using the following exercises:

  • Jogging
  • Deadlifts
  • Flyes
  • Rows
  • Walking into a plank

Many of the warm up exercises are used in the rest of the Bulk Back program. The warm up uses lighter weight.

Pullover / Pullup

If you can do 25 pullups than there is no way that you are not in excellent shape. When the actors of the movie, 300, prepared for their role, they trained to complete 2 sets of 25 pullups. This challenge made the actors among the most elite athletes in the world.

The 300 Challenge was created from their accomplishment. The challenge requires athletes to perform 50 pullups simultaneously. Pullups are one of the most effective exercises that you can do.

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Kalev incorporates pullups to push you to your limits.  He makes it possible for anyone to do pull-ups using modifications.

To perform a pullup, grasp the bar at shoulder width apart and your arms fully extended. Pull yourself up until your chin passes the bar. Release back to extended arms.  Mastering the pullup is not overnight. You can modify your pullup with a band or use support.

Pullovers begin by lying on a bench. Grasp a heavy dumbbell with both hands, keeping your elbows slightly bent. Lower the weight behind your head and return back to the starting position.

  • Round 1: pullovers: 15 reps
  • Round 1: pullups: 10 reps
  • Round 2: pullovers: increase weight: 12 reps
  • Round 2: pullups: 10 reps
  • Round 3: pullover: increase weight: 8 reps
  • Drop set: decrease weight: 8 reps
  • Round 3: pullups: 10 reps

Reverse Grip Row

Injuring your shoulder could prevent you from performing many of your daily tasks. Strong lats can protect your shoulders to avoid injuries. The reverse grip row is essential to the size and strength of your lats. Use only weights that you can handle so you do not injure your rotator cuff. But no wimping out! Learn your limits. Push yourself to the max!

The reverse grip row begins with your feet slightly past shoulder width apart. Securely grasp the barbell with an underhand grip. Start with your arms fully extended. Lift and row the barbell to your stomach height.

  • Round 1: 15 reps
  • Round 2: increase weight: 12 reps
  • Round 3: increase weight: 8 reps
  • Round 4: heaviest weight: 8 reps
  • Round 5: decrease weight: 12 reps
  • Round 6: decrease weight: 15 reps

One Arm Row

Small movement can still work a wide range of muscles. One arm rows sculpt your lat, upper back, and trap muscles.

The one arm row works best when you engage your core. Bend your knees and lean forward at the waist. Grasp two dumbbells. Extend your arms along your side. Pull the dumbbells to your hips. Use your weaker arm first.

  • Heavy weight: 5 reps: 5 times: BOTH arms


In each Body Beast Bulk program, Kalev incorporates a full body exercise. Your legs, back, core, and arms will all be kicked into overdrive with deadlifts during the Bulk Back series. Be prepared to sweat!

Deadlifts often use heavy weights. It is important to lift safely. You begin will your feet hip width apart. Bend your knees with a dumbbell in each hand, and keeping your chest lifted. Maintain a flat back. Rounding your lower back can cause herniated discs. Stand up straight and repeat.

  • Round 1: 15 reps
  • Round 2: increase weight: 12 reps
  • Round 3: increase weight: 8 reps
  • Drop set: decrease weight: 8 reps

Reverse Fly / Plank Rotation

The reverse fly and plank rotation is the perfect transition to the cool down. Both exercises use lighter weights to prevent injury to your rotator cuffs. Your rotator cuff is delicate! Heavy weights can injure your joint.

Set up the reverse fly by grasping dumbbells in each hand. Bend slightly at the knees and bring your torso forward by bending at the waist. Keep your chest up. Bring your dumbbells close together without touching. Raise your arms, only moving at the shoulders. Drop back to the starting position and repeat.

Plank rotations begin in a plank. Hold a light dumbbell in one hand. Rotate your torso and lift the dumbbell above you. Return to a plank and switch sides.

  • Round 1: reverse fly: 15 reps
  • Round 1: plank rotation: lighter weight: alternate sides for 30 seconds
  • Round 2: reverse fly: 12 reps
  • Round 2: plank rotation: 30 seconds

Cool Down

Cool down after exercise cannot be emphasized enough! The Body Beast Bulk Back cool down is 1 minute and 30 seconds. You will stretch your muscles and lower your heart rate. Without a cool down, you are more likely to experience tight muscles and soreness. Don’t skip this step!

A consistent back routine can benefit your entire body. If you aren’t strengthening your back – start! Body Beast Bulk Back is a quick and effective workout. You won’t be left guessing if what you are doing is getting results.

Want to take it further? Sign up for our latest Beachbody Challenge.



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