The Beautiful Back Blueprint (How to build a back that looks like you lift)

Warrior woman—This is part three of our hypertrophy deep dive, and today we’re heading upstairs. We’re talking back. Not just lats. Not just rows. But the whole system—lats, traps, scap, erectors. The whole damn thing.

Because the moment I trained my back the right way, everything changed. My lifts went up, my pain disappeared, my posture shifted, and my upper body finally looked like she trained.

In this episode, I’ll teach you how to train your back like a badass bitch who knows what she’s doing. We’ll break down mobility, scap stability, and the big movements to build width, thickness, and a trunk that can actually hold you.

If you’re sick of rowing with your traps or wondering why you can’t feel your lats, this one’s for you.

KEY TAKEAWAYS

• The back is not one muscle—it’s a system (lats, upper back, scapula, erectors) that must be trained intentionally
• Most women are missing lat connection because they lack overhead range or scapular control
• Vertical pulling = lat dominance (pull-ups, lat pulldowns); Horizontal pulling = upper back dominance (rows, face pulls)
• To build a strong spine and trunk, you need more than core work—you need erector strength and isometrics
• You don’t need more exercises, you need better movement quality: intention, tension, range, and rhythm

QUOTES FROM THE EP

• “No one became a badass on no energy—because you don’t have any power.”
• “Being a badass is not a mindset. It’s a skillset. And skills? We can train.”
• “If your nervous system and your metabolism aren’t strong enough, you’ll never reach the goals.”
• “If we don’t have a rhythm, everything feels chaotic. But with rhythm? We become a badass.”
• “You can’t become a badass with chaos.”

THIS EPISODE IS FOR:

• Women who want a beautiful, powerful upper bod that feels just as strong as it looks
• If you have shoulder pain or poor posture
• Anyone not "feeling" their lats or rowing with their traps
• Women ready to learn the real mechanics of back training

WORKSHOP: PLAY TO WIN

📍Ready to build a beautiful back IRL? → Join the Play to Win Workshop (Toronto + Vancouver)

• Toronto: https://warriorschool.co/play-to-win-live-toronto/
• Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

There are limited spots left. If you've been thinking about it, now's the time. Reach out with questions or go book your spot.

✨ NEXT STEPS 🎧 Missed Part 1 & 2? Listen here Hypertrophy series Part 1: Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt ) https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000716712165

Part 2: How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000721065424

📲 SHARE + SUBSCRIBE If this episode hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.