It's easy to talk about embracing the grind, focusing on the work at hand, and maximizing every rep. It's a lot harder to do it. Sometimes, the best way is to strip every non-essential from your training and focus only on doing battle with the fundamentals.

And in the case of world-class bodybuilder Evan Centopani, a back workout comprised of just two moves—the barbell bent-over row and the barbell deadlift—can turn into a cinematic battle that's essential viewing before your next back day.

Centopani's 12-week program Iron Intelligence is unlike anything else has ever offered in its blend of simplicity and intensity. Test yourself against the Friday workout from phase 1 this weekend, or dive into the entire plan!

Evan Centopani's Iron Intelligence, Day 5: Back
Bent Over Barbell Row
2 warmup sets of 15-20 reps followed by 5 working sets of 6-10 reps
1 set, 15 reps (Warm-up Sets)
1 set, 20 reps (Warm-up Sets)
5 sets, 6-10 reps (Working Sets)
+ 2 more exercises


  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Contributing Writer

Contributing Writer’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

View all articles by this author