RPE as an individualized adaptation for fatigue and weight adjustment.

Training app that utilizes graph-based analytics to visualize the truth behind your progress.

Micro-module training program focused on the adaption phase for back hypertrophy

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This is a Micro-module training program sample focused on the adaption phase for back hypertrophy. You can use it as a base to build a tailored program by yourself or in our app that aligns with your individualized fitness journey.

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Welcome to CNDCT’s “Micro Modules” training experience. We recognize the reluctance to add another app to your collection, which is why we’ve designed these one-week introductions to structured, periodized training. They’re a window into a world where discipline and persistence pave the way to athletic excellence.

But let’s be clear: peak performance cannot be achieved through a one-size-fits-all program. Athletes are as diverse as their ambitions, and a generic template fails to address the unique physiological and psychological factors that contribute to an individual’s performance.

Standard programs can be attractive for their simplicity and ease of distribution, but they often neglect the personalization necessary for true athletic advancement.

This is precisely why CNDCT champions a human-in-the-loop approach, particularly at levels where the nuances of personal coaching are irreplaceable.

By starting with “Micro Modules,” users can gain insight into the structured training approach CNDCT advocates and then use that knowledge to build a tailored program in the app that aligns with their personal fitness journey. This seamless transition from introductory modules to a full-fledged, customized training plan is what makes CNDCT a powerful tool for athletes at any level.

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rack pulls (heavy)

Starting point of the BB should be slightly below the knees.

3 s
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8 R
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cross-body unilateral pull-down

Kneel sideways at a cable pulley and pull down diagonally across your body (squeeze the lat in a slow and controlled manner)

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chest supported t-bar row

If you don’t have this machine: use a reversed incline bench in the smith machine.

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straight arm pull-down

Maintain extended elbows throughout the exercise. Any “bending” could engage the triceps, thereby reducing lat activation.

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standard bb shrug

Slightly wider than neutral grip. shrug shoulder movement toward the head.

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face pulls (rope attachment)

Align the cable with your eye level, attach two rope extensions, and pull with thumbs facing you, avoiding overhand grip.

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good morning

Feet shoulder-width, knees slightly bent. Hinge at hips, back straight, lean forward until almost parallel, then rise.

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close grip lat pull-down (v-bar)

Keep elbows close, pull bar to chest, retract shoulder blades, and avoid leaning back.

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pendlay row

Flat back, neutral spine, explosively pull the bar to the chest, return to the floor each rep in a controlled manner.

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wide grip cable seated row

Wide grip, sit upright, pull cable to chest height, squeeze shoulder blades.

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Single-Arm DB Row

Maintain a neutral spine, brace your core, and row the DB with a non-rotating, elbow-driven motion. squeeze your shoulder blade towards your spine.

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cable upright row (rope attachment)

Cable at floor level, attach two rope extensions and pull with a neutral grip to around ear height.

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pull-up (body weight)

Neutral grip

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pull-up (assisted)

Underhand grip

3 s
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rocking lat pull-down

Using a neutral grip, alternate ‘rocking’ sides, tucking the elbow behind the back on pull-downs, with a focus on lat contraction.

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hyper y-raises

While performing a hyperextension with light weights in each hand, raise your arms into a ‘Y’ shape at the top of the movement, then lower them as you descend.

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hyper w-raises

Same as Y-raise, but now bend your elbows and raise your arms to form a ‘W’ shape at the top of the movement, then lower them as you descend.

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Alternating Inverted Row

Under a bar, alternate pulling up with one hand and reaching overhead with the other, maintaining a straight body and engaged core.

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MICRO moduleBACK HYPERTROPHYADAPTATION

CNDCT.

micromodules

driven by yourpersistence

Click to reveal training program

TD 1 - Back

Strength Focus

3

sets

6-8

reps

8

RPE

3

sets

6-8

reps

8

RPE

3

sets

6-8

reps

8.5

RPE

3

sets

6-8

reps

8

RPE

3

sets

6-8

reps

8

RPE

3

sets

6-8

reps

8

RPE

TD 2 - Back

hypertrophy Focus

3

sets

12-15

reps

8

RPE

2

sets

12-15​

reps

9

RPE

3

sets

10-12

reps

8

RPE

3

sets

12-15​

reps

9

RPE

3

sets

12-15​

reps

9

RPE

3

sets

12-15​

reps

9

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