This is a 2 day per week back and chest specialization workout that is designed to help you bring up your upper body. Here is a sample schedule:
- Monday - Back and Chest Workout #1
- Thursday - Back and Chest Workout #2
This type of program works best within the framework of a 4 day split. You will want to add in a leg training day, as well as a shoulder and arm day. This is one possible 4 day split option:
- Monday - Back and Chest
- Tuesday - Off
- Wednesday - Off
- Thursday - Back and Chest
- Friday - Legs
- Saturday - Shoulders and Arms
- Sunday - Off
Thursday's chest workout will focus more on machines and isolation work, and will be less tricep and heavy pressing intense. This should allow you to train shoulders and triceps 2 days later on Saturday without issue.
Depending on how intense you train arms on Saturday, you may have some lingering arm soreness during your next chest workout. That's ok. Keep pushing on, trying to improve.
Deadlifts are worked on Monday, allowing for plenty of recovery time before you squat on Friday.
A note on food intake
I recommend increasing your food intake by +500 to +750 calories per day while running this specialization program. The extra calories will help with recovery and growth. If you still feel hungry after this point, eat more. Listen to your body. If it wants more calories, eat.
How long to run this program
8 weeks is about the maximum length of time I would run any specialization program. If you feel great at this point, and are making quality progress, it would be ok to run it for an additional 4 weeks.
It you start to feel beat up at any point, take a light/deload week.
Back and Chest Specialization Workout
Workout #1 - This workout will focus on deadlifts and heavy rowing along with barbell/dumbbell chest work.
Workout #2 - This workout will focus on pull ups and rest-pause cable rowing along with rest-paused isolation and machine chest work.
For the rest-pause sets, rest only 30 seconds between sets.
Workout Notes
- Deadlifts - Use the same weight for each set. Perform 3 reps for the first and second set, and do as many as possible on the third set. Stop the third set before your form starts to break down. The point is to progress, not to injure yourself. If you can perform more than 6 reps on your third set, add 5 pounds to the bar the next time you deadlift.
- Bench Press - Use the same weight for each set. 5 reps for the first and second set, and do as many as possible on the third set. Stop the third set before you reach failure. If you can perform more than 7 reps on your third set, add 5 pounds to the bar the next time you bench press.
- AMAP Sets - AMAP equals as many as possible.
Add weight to the other exercises when you can.
| Back and Chest | ||
|---|---|---|
| Workout #1 | ||
| Exercise | Sets | Reps |
| Deadlifts | 3 | 3 |
| Bench Press | 3 | 5 |
| Pendlay Rows | 3 | 8-10 |
| Incline Dumbbell Bench Press | 3 | 8-10 |
| One Arm Dumbbell Rows | 2 | 20-25 |
| Dips | 3 | AMAP |
| Barbell Shrugs | 3 | 12-15 |
| Back and Chest | ||
|---|---|---|
| Workout #2 | ||
| Exercise | Sets | Reps |
| Pull Ups or Inverted Rows (Rest-Pause) | 6 | AMAP |
| Machine Chest Press (Rest-Pause) | 6 | 8-12 |
| Lat Pull Downs (Rest-Pause) | 6 | 8-12 |
| Dumbbell Flye or Pec Dec (Rest-Pause) | 6 | 8-12 |
| Dumbbell Shrugs (Rest-Pause) | 6 | 10 |
| Legs | ||
|---|---|---|
| Quads, Hammies and Calves | ||
| Exercise | Sets | Reps |
| Squats | 4 | 6-12 |
| Hack Squat or Dumbbell Lunges | 3 | 8-12 |
| Leg Extensions or Leg Press | 3 | 12-15 |
| Stiff Leg Deadlift | 3 | 8-10 |
| Leg Curls | 4 | 12-15 |
| Seated Calf Raise | 4 | 12-20 |
| Shoulders and Arms | ||
|---|---|---|
| Shoulders, Biceps and Triceps | ||
| Exercise | Sets | Reps |
| Seated Overhead Press | 4 | 8-12 |
| Upright Row or Seated Dumbbell Press | 3 | 8-12 |
| Side Lateral Raise Superset with Bent Over Reverse Flye | 3 | 10-15 |
| Dumbbell Curl | 3 | 8-12 |
| Skullcrushers | 3 | 8-12 |
| EZ Bar Preacher Curl | 3 | 10-12 |
| Cable Tricep Extensions | 3 | 10-12 |
