⚡ Elite Performance Coach
Sahil Bansal
Coach | Strength & Physique Specialist
Coach | Strength & Physique Specialist
Elite Training Protocol
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Dead Hangs + Scapular Pull-Ups
Hang from bar, depress and retract scapula without bending elbows — 5 reps scapular pulls per hang
|
Scapular Stabilizers / Lats |
3 Sets 30s hang + 5 pulls ⏱ 45s rest |
| 2 |
Band Straight-Arm Pulldown
Arms straight throughout — feel the lat stretch at top, squeeze hard at hip level. Prime the mind-muscle connection
|
Lats — Isolation Activation |
3 Sets 15 Reps ⏱ 30s rest |
| 3 |
Cat-Cow + Thoracic Rotations
Mobilize the thoracic spine — essential before heavy loading. 10 cat-cow, 10 rotations each side
|
Thoracic Spine Mobility |
2 Sets 10 each ⏱ No rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Conventional Deadlift
King of all back builders. Brace core, hinge from hips, drive through floor. 75–90% 1RM. Do NOT round the lower back
|
Full Posterior Chain / Erectors / Traps |
5 Sets 5 → 3 Reps ⏱ 4 min rest |
| 2 |
Weighted Pull-Ups (Wide Grip)
Add belt weight. Full dead hang at bottom — chin over bar at top. Elbows drive down and back. Slow 3-sec negative
|
Lats — Upper / Teres Major |
4 Sets 5–8 Reps ⏱ 3 min rest |
| 3 |
Barbell Bent-Over Row (Overhand)
45° torso angle — bar to lower chest/upper abs. Drive elbows back and up. Controlled eccentric. No bouncing
|
Mid Back / Rhomboids / Lower Traps |
4 Sets 6–8 Reps ⏱ 3 min rest |
| 4 |
T-Bar Row (Close Grip)
Chest pad supported. Full stretch at bottom — maximum contraction at top. Heavy load — this builds THICKNESS
|
Mid Back Thickness / Rhomboids |
4 Sets 8–10 Reps ⏱ 2.5 min rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Wide-Grip Lat Pulldown
Lean back 15°, pull to upper chest. Stretch fully at top. 2-sec squeeze at bottom. Don't use momentum
|
Lat Width / Teres Major |
4 Sets 10–12 Reps ⏱ 90s rest |
| 2 |
Single-Arm Dumbbell Row (Braced)
Full range — let the shoulder drop at bottom for full lat stretch. Drive elbow to hip, not ceiling. Heavy weight permitted
|
Lats / Mid Back — Unilateral |
4 Sets 10–12 Reps ⏱ 75s rest |
| 3 |
Straight-Arm Cable Pulldown
Arms locked — pure lat isolation. Hinge forward, pull rope from overhead to thighs. Maximum stretch at top is key
|
Lower Lats — Isolation |
3 Sets 12–15 Reps ⏱ 60s rest |
| 4 |
Seated Cable Row (Wide Grip)
Wide grip bar — elbows flared. Targets upper mid-back and rear delts. Sit upright, squeeze shoulder blades together at contraction
|
Upper Mid-Back / Rear Delt |
3 Sets 12 Reps ⏱ 75s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Lat Pulldown — Triple Drop Set
Start heavy → drop 30% → drop 30% again. No rest between drops. Squeeze and stretch every rep. 3 rounds total
|
Lats — Full Failure |
3 Drops 8/10/15 ⏱ 2 min between rounds |
| 2 |
Sahil's Back Giant Set Finisher
4 movements, zero rest: Pull-Up (bodyweight) → Straight-Arm Pulldown → Cable Row → Face Pull. 2 min rest. Repeat 3x. Total annihilation
|
Complete Back — All Fibres Exhausted |
3 Rounds 10 each ⏱ 2 min between rounds |
| 3 |
Hyperextension / Back Extension (Bodyweight)
Cool-down movement — slow and controlled. Strengthen and decompress the erectors after heavy deadlifts. No added weight
|
Erectors — Decompression |
2 Sets 15–20 Reps ⏱ 60s rest |
Think of your hands as hooks. Pull with your elbows driving down and back. This instantly shifts tension from biceps to lats — the difference is night and day.
Lats grow in the lengthened position. Every rep must start with a full dead hang or complete arm extension. Cutting the range of motion is leaving gains on the table.
The deadlift builds the most back mass of any exercise. But one ego lift with bad form can end your training for months. Film your sets. Brace hard. Hinge — don't squat.
If one side pulls stronger, use unilateral work (single-arm rows) to fix imbalances before they become injuries. Symmetry is the foundation of a championship physique.
Before any pulling movement, consciously retract your scapula first. This pre-positions the lats and rhomboids for maximum contraction and protects the shoulder joint.
Back can handle high volume — it's a large muscle group. Start at 16 sets/week, progress to 22–24 over 8 weeks. Deload every 4th week. Consistency compounds into width.