Delavier Mass Architecture

Back Mass-Gaining Routine

Anatomical Leverage • Deep Myofascial Tension

0 / 18 Sets Completed
Timer Ready 00:00
1. Bent-Over Barbell Row
2. Barbell Deadlift
3. Pulldown To Front
4. Seated Cable Row
5. Good Morning
Bent-Over Barbell Row Latissimus, Teres Major & Rhomboid Recruitment
Est. 1 Rep Max-
Total Volume-
Tempo (3-0-1-1): 3 seconds lowering to full scapular stretch, explode upward, 1s contraction at sternum.
Rest: 120 seconds.
"Delavier Note: Incline torso to approximately 45 degrees or parallel. Keep spine rigidly braced to isolate middle trapezius and latissimus dorsi safely away from spinal shear."
Set 1Goal: 12 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
Set 5Goal: 6 Reps
Barbell Deadlift Postural Chain, Erector Spinae & Glute Drive
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-0): Controlled 3s descent past knees, brief floor reset, powerful structural drive.
Rest: 180 seconds.
"Delavier Note: Maintain a flat lumbar arc by engaging the latissimus to keep the bar flush against your shins, transferring force safely through the pelvic girdle."
Set 1Goal: 10 Reps
Set 2Goal: 8 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
Pulldown To Front Vertical Latissimus Dorsi Expansion
Est. 1 Rep Max-
Total Volume-
Tempo (3-0-1-1): 3s eccentric stretch upward allowing lats to open fully, pull bar smoothly to upper chest.
Rest: 90 seconds.
"Delavier Note: Lean back slightly to bypass the torso line, driving elbows downward and inward to completely isolate the lower lat fibers."
Set 1Goal: 8 Reps
Set 2Goal: 8 Reps
Set 3Goal: 10 Reps
Seated Cable Row Horizontal Scapular Retraction
Est. 1 Rep Max-
Total Volume-
Tempo (2-0-1-1): Allow shoulders to round forward slightly for full stretch, pull elbows past torso.
Rest: 90 seconds.
"Delavier Note: Keep torso upright without excessive swaying; focus contraction squarely between the shoulder blades to develop rhomboids and trapezius thickness."
Set 1Goal: 8 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps
Good Morning Spinal Erector & Posterior Chain Isolation
Est. 1 Rep Max-
Total Volume-
Tempo (3-0-1-1): Slow 3s hip hinge backward with slight knee bend, return upright via glutes.
Rest: 90 seconds.
"Delavier Note: Use moderate loads. Keep the lumbar curve locked in extension to effectively load the erector spinae and hamstring attachments without vertebral strain."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps