3D Back

Day 1: Upper Back

1. Barbell Bent-Over Rows: (4 x 8-10 reps)
2. Pull-Ups or Assisted Pull-Ups: (3 x 8-10 reps)
3. Seated Cable Rows: (3 x 10-12 reps)
4. Face Pulls: (3 x 12-15 reps)
5. Hyperextensions (Back Extensions): (3 x 12-15 reps)

Day 2: Lower Back and Core

1. Deadlifts (Conventional or Romanian): (4 x 6-8 reps)
2. Good Mornings: (3 x 8-10 reps)
3. Planks: (3 x hold for 45-60 seconds)
4. Russian Twists: (3 x 12-15 reps) (each side)

Day 3: Upper Back and Biceps

1. Weighted Pull-Ups: (4 x 6-8 reps)
2. T-Bar Rows: (3 x 8-10 reps)
3. Single-Arm Dumbbell Rows: (3 x 10-12 reps) (each arm)
4. Barbell Bicep Curls: (3 x 10-12 reps)

Day 4: Deadlift and Lower Back Emphasis

1. Sumo Deadlifts: (4 x 6-8 reps)
2. Romanian Deadlifts: (3 x 8-10 reps)
3. Reverse Hyperextensions: (3 x 12-15 reps)

Remember, it's crucial to warm up properly before each workout and cool down afterward. Always prioritize proper form and technique to prevent injuries. This plan assumes you have a reasonable level of lifting experience. If you're a beginner, consider seeking guidance from a fitness professional to ensure you're performing exercises correctly and safely. Also, make sure to adjust the weights and repetitions based on your individual strength and progress.