My metric for knowing I’ve written an effective, brutal program for a 121 client:

When I read it over, and am overcome with a rush of excitement, feelings of trepidation, and  a dash of fear.

That is how I know I’ve hit the nail on the head, written a beautiful, flowing program, and know that the poor soul who has to go through this is going to see some damn impressive results.

The session you’ll find below is from one such program that honestly, managed to blow away my lofty expectations.

Here, take this absolute thumper of a back session out for a spin.

Warning: this is not for the faint of heart, and I wouldn’t advise attempting it unless you have prior experience with the movements involved.



A1. (Assisted) Pull-Ups

You’re going to to do 6 total sets here. 2 with a wide/prone grip, 2 neutral/close, 2 supine/close. On all sets get a hard arch in your thoracic, and aim to bring your chest to the bar. Full stretch at the bottom. Rest as needed between sets.

B1. Old School T-Bar Rows 

Start relatively heavy, then pyramid up in weight over 4 sets. Let your form loosen a little to keep the weight going. Your last set is going to be a massive drop-set until the bar is bare. Rest 60-90s between sets while working up.

C1. Snatch Grip Deadlifts 3×15

Make sure you’ve got your straps on tight for this baby. Keep your torso as upright as you can, and drive through your legs. Lats should be engaged at all times. Use a 3s eccentric and let the bar come to a full stop on the floor before pulling your next rep. Take 20s to move into C2.

C2. Deadlifts

Keep the weight the same as above, and pick up the pace a bit. Use a touch and go rep style, just be mindful of your back fatiguing. 8-10 reps here. Rest 2 min before going back to C1.

D1. Seated Good Mornings 3×12-15

Sit on the end of the bench, keep your pelvis tucked under, and focus on using your erectors here. You won’t need much weight. Move right to D2.

D2. DB Pullovers 3×10-12

Instead of laying lengthwise on the bench, lay across it so only your mid-back is on the bench. Focus on nailing your breathing and letting your rib cage expand in the stretch. Take 2s in the stretch position before brining the DB back up. 


Dear Meathead, here’s the deal.

You can keep biding your time, taking these weekly sample sessions out for a spin, and getting wicked pumps…but at the end of the day you aren’t really going to go anywhere.

Results come from buying into a program, committing to giving it your all, and doing the damn thing, with a focus on improving each time you go back through a session.

Your results come down to your mindset.

If you don’t have a results-oriented frame of mind, or can’t develop love of the process, well, you’re gonna be stuck spinning your wheels for a while.

It’s just the way it is, and this applies to every area of your life.

Thankfully, you can learn how to foster a mindset that will get you out of the mud, and moving forward.

This is what I teach within Mullan’s Meatheads, and it’s why I get comments like the following from people who do buy into their program, and commit to becoming better each time they step foot in the gym:

“I want to tell you that out of all the coaches online or online communities I could have joined I am truly pleased with my choice. Your understanding, knowledgable, and writing that resonates with me. Through my personal experience, I feel that you go the extra mile for all your people/clients. There is a lot to be said for that last point. All in all, I just want you to know I appreciate you.”

I’ve got nothing to add to that — so here be the link you need, the link you deserve, the link that will get your physique, health, and mindset on the right track once and for all.

I’ll see you on the inside.

Yours in MASS,

_Meathead Mullan