Pull from overhead
Pulldowns and pull-ups train the lats through the full range that builds width. They anchor a Wider back block.
Wider back
A wider back, on purpose.
Surpass asks one question first: what do you want people to notice? Pick Wider back and your block puts extra weekly sets on your lats, gives every pulldown and row a weight and rep target, and keeps private photos that show your V-taper coming in.
Free to download. No account required. Workout history stays on your iPhone.
What actually makes a back look wider.
Back width is mostly your lats. Vertical pulls and rows train them; rear delts and biceps help from the side.
Row for thickness
A row adds the thickness that makes width read from the side. Rear delts and biceps get worked along the way.
Proof you can actually see
You rarely see your own back. Frame Check takes matched back and front photos each time so you can.
From the first screen to your first workout.
The choice you make on the first screen decides where your extra sets go all block.
01
Pick Wider back
The first screen asks what you want people to notice first. Choose Wider back, then set your training days, session length and equipment. Your first workout follows your choice.
02
Train the block
Today shows the week on a front and back body map. Your priority fills in as you close on this week's set target, and every set has a weight and rep target beside your last result.
03
Check it showing
Take a Frame Check with matched back and front photos, mark what you see, and Surpass ranks your next priority. Your photos stay on your phone.
A generic split, and a block built for one change.
Most programmes spread sets evenly. A Wider back block puts them where you want the change to show.
MomentGeneric splitSurpass, Wider back
Weekly back workOne pull day, with sets spread across whatever machines are free.Your back gets its own weekly set target, shown on the body map.
Each sessionHeavier rows with more body English each week.A weight and rep target for every set, beside what you did last time.
Knowing it workedYou never see your back.Matched back and front Frame Check photos, compared only with your own past check-ins.
Questions about building a wider back.
How many sets a week does it take to build a wider back?
Research on weekly volume favours roughly 10 or more hard sets per muscle a week for growth (Schoenfeld, Ogborn and Krieger, 2017). Surpass starter plans give each priority muscle a second exercise on the days that train it, aiming for about 10 to 20 hard sets a week, and Today shows how many are left.
Which exercises should I use?
A pulldown or pull-up and a row (cable, chest-supported or machine). Keep the same exercises through the block so the load can climb.
Are pull-ups or pulldowns better for back width?
Both train the lats well. Pulldowns are easier to load in small steps, which makes them simple to progress through a block.
Does Surpass rate my physique from a photo?
No. Frame Check keeps matched photos on your phone and asks you to mark what you see. There is no score and no comparison with anyone else, only with your own past check-ins.
What does Surpass cost?
Logging, history, import and your first Frame Check read are free. Surpass Pro is $12.99 a month or $59.99 a year in the US, with a 7-day free trial on the annual plan. Apple shows your local price before you buy.
Pick Wider back. Start the block.
Free on iPhone. The first screen asks what you want people to notice first, and your first workout follows your answer.
Free on the App StoreStart free on iPhone