Back exercises

The back is several muscles with different jobs. The lats pull the upper arm down and back towards the hip, which is what a pull-up or a pulldown does. The mid-back and rear delts pull the shoulder blades together, which is what a row does. The traps lift and hold the shoulders, and the lower back keeps the spine straight under load. A routine that only does pulldowns trains the first of those and not much else.

Cover both directions: one vertical pull, such as pull-ups or the lat pulldown, and one row, such as the barbell row or the seated cable row. If pull-ups are not there yet, the pulldown or the assisted pull-up machine builds towards them. The deadlift sits here too, but it trains the whole back of the body and overlaps with the leg exercises. Face pulls and shrugs are accessory work for the rear delts and traps.

In StackUp, pull-ups and chin-ups are logged by reps, so they progress by adding reps. Rows and pulldowns progress by weight in the default 2.5 kg step, which you can change for a single exercise if your cable stack moves in bigger plates.