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HOME (/) WORKOUTS (/WORKOUTS/MAIN.HTML) MUSCLE BUILDING (/WORKOUTS/MUSCLE-BUILDING.HTML) 8 WEEK CHEST AND BACK SPECIALIZATION WORKOUT ROUTINE

8 Week Chest And Back Specialization Workout

Routine Build Muscle, Lose Fat
& Stay Motivated!
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Comment Av erage: 4.5 (16 v otes)
Like 2.4k Tw eet 5 52 sends you workouts, articles and
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First Name
This back and chest specialization workout is performed 2 days per week and
combines a day of heavy compound movements along with a second rest-pause day. Email

Workout Summary Your Goal

Build Muscle

Main Goal: Build Muscle Recommended

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Workout Type: Split supplements for this
workout:
Training Level: Beginner
Days Per Week: 4 1. Pre-Workout (optional) (/expert-
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Equipment Required: Barbell, Bodyweight, Dumbbells, Machines
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Workout Description
Harder, Longer & Lift More!*

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This is a 2 day per week back and chest specialization workout that is designed to help you bring up your Bio-Gro: Buy 1 Get 1
upper body. Here is a sample schedule: FREE + T-Shirt
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Monday - Back and Chest Workout #1 Protein Synthesis Amplifier
Providing "Fertilizer for Your
Thursday - Back and Chest Workout #2 Muscles!"*

This type of program works best within the framework of a 4 day split. You will want to add in a leg training
day (/workouts/leg-workouts.html), as well as a shoulder and arm day. This is one possible 4 day split (/store/top-secret-leak-
option: proof-shaker.html)
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Monday - Back and Chest (/store/top-secret-leak-
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Friday - Legs
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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
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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
(/store/giveaways)
more. Listen to your body. If it wants more calories, eat.

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How long to run this program
Muscle & Strength
8 weeks is about the maximum length of time I would run any specialization program. If you feel great at this
Like
point, and are making quality progress, it would be ok to run it for an additional 4 weeks.

683,855 people like Muscle & Strength.

It you start to feel beat up at any point, take a light/deload week.

Expert Guides

(/expert-guides/muscle-building)

Back and Chest Specialization Workout

Workout #1 - This workout will focus on deadlifts and heavy rowing along with barbell/dumbbell chest work. (/expert-guides/fat-loss)

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
(/expert-guides/whey-protein)
Deadlifts - Use the same weight for each set. Perform 3 reps for the first and second set, and do as Pre-Workout Supplements (/expert-
many as possible on the third set. Stop the third set before your form starts to break down. The point is guides/pre-workout)
to progress, not to injure yourself. If you can perform more than 6 reps on your third set, add 5 pounds How to Gain Weight (/expert-
to the bar the next time you deadlift. guides/weight-gain)
Bench Press - Use the same weight for each set. 5 reps for the first and second set, and do as many BCAA Powder Supplements (/expert-
as possible on the third set. Stop the third set before you reach failure. If you can perform more than 7 guides/bcaas)
reps on your third set, add 5 pounds to the bar the next time you bench press. Protein Powders Guide
AMAP Sets - AMAP equals as many as possible. (/store/category/protein.html)

Add weight to the other exercises when you can. View all (/expert-guides)
Back and Chest

Workout #1

Exercise Sets Reps

Deadlifts (/exercises/deadlifts.html) 3 3

Bench Press (/exercises/barbell-bench-press.html) 3 5

Pendlay Rows (/exercises/bent-over-barbell-row.html) 3 8-10

Incline Dumbbell Bench Press (/exercises/incline- 3 8-10

dumbbell-bench-press.html)

One Arm Dumbbell Rows (/exercises/one-arm- 2 20-25

dumbbell-row.html)

Dips (/exercises/chest-dip.html) 3 AMAP

Barbell Shrugs (/exercises/barbell-shrug.html) 3 12-15

Back and Chest

Workout #2

Exercise Sets Reps

Pull Ups (/exercises/wide-grip-pull-up.html) or Inverted 6 AMAP

Rows (/exercises/smith-machine-bodyweight-row.html)
(Rest-Pause)

Machine Chest Press (/exercises/hammer-strength- 6 8-12

bench-press.html) (Rest-Pause)

Lat Pull Downs (/exercises/lat-pull-down.html) (Rest- 6 8-12

Pause)

Dumbbell Flye (/exercises/dumbbell-flys.html) or Pec 6 8-12

Dec (/exercises/pec-dec.html) (Rest-Pause)

Dumbbell Shrugs (/exercises/dumbbell- 6 10

shrugs.html) (Rest-Pause)

Legs

Quads, Hammies and Calves

Exercise Sets Reps

Squats (/exercises/squat.html) 4 6-12

Hack Squat (/exercises/hack-squat.html) or Dumbbell 3 8-12

Lunges (/exercises/dumbbell-lunge.html)

Leg Extensions (/exercises/leg-extension.html) or Leg 3 12-15

Press (/exercises/45-degree-leg-press.html)

Stiff Leg Deadlift (/exercises/stiff-leg-deadlift-aka- 3 8-10

romanian-deadlift.html)

Leg Curls (/exercises/leg-curl.html) 4 12-15

Seated Calf Raise (/exercises/seated-calf-raise.html) 4 12-20

Shoulders and Arms

Shoulders, Biceps and Triceps

Exercise Sets Reps

Seated Overhead Press (/exercises/seated-shoulder- 4 8-12

press.html)

Upright Row (/exercises/upright-row.html) or Seated 3 8-12

Dumbbell Press (/exercises/seated-dumbbell-
press.html)

Side Lateral Raise (/exercises/dumbbell-lateral- 3 10-15

 raise.html) Superset with Bent Over Reverse Flye
(/exercises/bent-over-dumbbell-reverse-fly.html)

Dumbbell Curl (/exercises/alternating-standing- 3 8-12

dumbbell-curl.html)

Skullcrushers (/exercises/ez-bar-skullcrusher.html) 3 8-12

EZ Bar Preacher Curl (/exercises/ez-bar-preacher- 3 10-12

curl.html)

Cable Tricep Extensions (/exercises/tricep- 3 10-12

extension.html)

Related Workouts View all Muscle Building Workouts (/workouts/muscle-building.html)

(/w orkouts/build-bigger- (/w orkouts/chest-size- (/w orkouts/sean-sullivans- (/w orkouts/36-8-w eek-

upper-body-w orkout)
Upper Body Blast: Back,
Shoulders & Traps Workout
(/w orkouts/build-bigger-
upper-body-w orkout)
bench-press-strength-
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Chest Size & Bench Press
Strength Workout
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bench-press-strength-
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back-specialization- intense-back-w orkout.htm l)
w orkout.htm l) 8 Week Intense Plateau
Sean Sullivan's Back Busting Back Workout
Specialization Workout (/w orkouts/36-8-w eek-
(/w orkouts/sean-sullivans- intense-back-w orkout.htm l)
back-specialization-
w orkout.htm l)

RATE & SHARE ABOUT THE AUTHOR

Steve Shaw (/authors/steve-shaw.html)

Average: 4.5 (16 votes) Steve is a powerlifter who has also spent 20 years
training in bodybuilding. He is a national level competitor
Share
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More 48 training for an all-time over 50 raw world record.
View all by Steve Shaw (/authors/steve-shaw.html)

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Comments (18) Add a comment

Mohammed
Posted Mon, 12/09/2013 - 16:42

Hi.
Thanks for the program. I wonder why this is listed for beginners, and if you are an advanced
or hardcore muscle gainer; will this program be effective?

(/w 7
orkouts/8-
(/w 6
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/643261)
back- back-
w orkout-
w orkout-
Steve
routine?routine?
rate=gfZPjMqCg3aGHFJRyIHFCjr2xktYXqGHbrZPm2ZWBik)
rate=goFKzxccYGWhTw RohX7izC19-
Posted Mon, 12/09/2013 - 18:03
xenhfuncg-
Yes.
RxqmUGO8)

(/w 3
orkouts/8-
(/w 10
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/643460)
back- back-
w orkout-
w orkout-
Mikeroutine?routine?
rate=j3Hw
rate=RFEVb-
PsAJL7N2c4w Lx3pbsLv4WO8FuuNjk2XRCRaiubw )
Posted Mon, 12/09/2013 - 16:52

Your "4" day split is actually a 5 day split!

(/w 6
orkouts/8-
(/w 12
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/643287)
back- back-
w orkout-
w orkout-
Ray
routine?routine?
rate=0UeYmVfjEGDzXIg5eYMEaXnSgg7h_-
rate=xJK77f5CXFpNlDJsb-
Posted Mon, 12/09/2013 - 19:00
VW7FuKax-
rAGIz6m2ElfsZ5-
Do
mTLE)you have a different workout for
Giz7- advanced or is it just a matter of adjusting the rep or
AME9Y)
weight?

(/w 3
orkouts/8-
(/w 7
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/643604)
back- back-
w orkout-
w orkout-
Robert
routine?routine?
rate=eJO2EVDfIvovxgIAqAURSkIWyzJXgAl7hUgoRec31Ek)
rate=yR3_hT8BoG-
Posted Mon, 12/09/2013 - 20:48
tZXzb-
Good 86HROsSt0jfUE-
workout
NcISSeoljqnE)
(/w 4
orkouts/8-
(/w 9
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/643818)
back- back-
w orkout-
w orkout-
Jarrod
routine?routine?
rate=C88xVCcODJhuVZHYXahg231AVvODzWARB84w
rate=tf72P0HrocLJMRAdjBeycL5H0odGxClfOO4iBtPSxdo)
bY06iq0)
Posted Mon, 12/09/2013 - 23:11

Hi Ive got a couple of questions.

First is the second chest workout all rest pause method or just the pullups.

Also you state that "Deadlifts are worked on Monday, allowing for plenty of recovery time
before you squat on Friday". however according to your split Friday is off day ?

(/w 5
orkouts/8-
(/w 7
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/644098)
back- back-
w orkout-
w orkout-
Steve
routine?routine?
rate=Vh00gveO3Q5Hae-
rate=va8RHAEzVcSyQ-
Posted Tue, 12/10/2013 - 10:08
HkFuZXyL6l5AbWdOshkAy_CvP37I)
x3GyDMqjCFfTp0o363dxp2UA1xPoU)
All rest-pause on that day. I fixed the article to clear up any confusion.

(/w 3
orkouts/8-
(/w 9
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/645541)
back- back-
w orkout-
w orkout-
Alexroutine?routine?
rate=9PK0ChiUL1bKTznmMlO9cw
rate=YQmgZ3ODXWf084X1HIMCnOUrJV-
q43xWaAvFKAlOFbaZ2RiE)
Posted Tue, 12/10/2013 - 07:42
RNw ipDn9n6W_s4vo)
Hey man this is just what i need, does this workout build strength, size or both ?

(/w 4
orkouts/8-
(/w 6
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/645220)
back- back-
w orkout-
w orkout-
Steve
routine?routine?
rate=PdnWg0WahS0eUUZ52slpGMtSnUaWCfdczhPu60V815c)
rate=_MZiAIrMw tDECw xrGAMZyqE59_bO18iqImtl8Hh6pgA)
Posted Tue, 12/10/2013 - 10:03

It is focused on size first, but builds both.

(/w 4
orkouts/8-
(/w 7
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/645533)
back- back-
w orkout-
w orkout-
omar routine?routine?
rate=MS0Khw
rate=e2CW8tDr4nIEVa3FIImAp3tREvTW-
-
Posted Wed, 12/11/2013 - 04:53
k0WU- pCmJBRbfHZXKD0)
Hi Steve
6zAy-,,,
ZbRw VLTpANlLt8Mf4PnbFienPM)
our weekend is different from yours , I mean the Gym here is closed on Thursday and Friday
, could you please schedule the program to work with my days please ?

(/w 4
orkouts/8-
(/w 10
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/647614)
back- back-
w orkout-
w orkout-
Jarrod
routine?routine?
rate=EHspxXrx5m3xc3iB6f0hdta4tGVtE-
rate=TBUf0217mOdT0n-
Posted Thu, 12/12/2013 - 23:42
Osr8Rn3CRhdiY)
3RX_mobMML6F40jJ6w 3hqOPPEJoQ)
You could just start your training chest and back on Wednesday followed by the 2 day
offs :D

(/w orkouts/8-
3 (/w orkouts/8-
5
 reply (/comment/reply/47203/651879)

Travis Bayala
Posted Fri, 12/13/2013 - 17:19

I am looking to get in shape tone lose weight and build some muscle. On the days that say
off can I do a class at the gym like insanity or extreme effects. Can I do some running on the
days off like on a treadmill or outside. I would like yo get in the best swhape possible for
athletic events and just to be in good shape.

(/w 4
orkouts/8-
(/w 6
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/653551)
back- back-
w orkout-
w orkout-
Travis Bayala
routine?routine?
rate=Ar33c66YeIdbsVRpkfFZJcx0vo_SSkJp4iK8JCMoUvk)
rate=uZXYc9fgrjzZbbVLks5Y1_Zjk4c05o5xnKjmWRUWRlQ)
Posted Fri, 12/13/2013 - 17:55

what kind of stretches do you during this program everyday.

(/w 3
orkouts/8-
(/w 6
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/653603)
back- back-
w orkout-
w orkout-
Paul
routine?routine?
rate=J2K-
rate=0TOsgFjrKE6TvhzgJ3ZYdC4UfkrTQ8YEqZSHsfpE1sE)
Posted Sat, 12/14/2013 - 22:32
1jdvkit39N_GgKl52EDKcjf7tKFvcC7NuzuESZU)
hey, could you explain how the second workout for back and chest works with all the rest-
pauses?

thanks

(/w 1
orkouts/8-
(/w 5
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/656963)
back- back-
w orkout-
w orkout-
Josue
routine?routine?
rate=YIVrK5Ow
rate=M_K0DKNcZgN2Kg25uVROGXPT4YqDqsI7XdTbq96Wueo)
Ba1HBf47P8YtRfHdLWtpR-
Posted Sun, 12/15/2013 - 15:35
hG2VP3YG52zig)
hi I workout on Monday, Tuesday, Thursday and Friday. can I do Monday chest back,
Tuesday legs, Wednesday off, Thursdays back and chest and Fridays shoulders and arms
and weekens off or have to be the way that is listed? thank you wait for your answer.

(/w 4
orkouts/8-
(/w 3
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/658959)
back- back-
w orkout-
w orkout-
Tommy
routine?routine?
rate=HT8zgRARW4xU86ht55M7pe0ra8pb9WSTZUquHe7i0y0)
rate=t70UOw HvV0jd35a0a9Gbg4AhWK3w JW8iC6nZ_lkvyEc)
Posted Wed, 12/18/2013 - 14:29

I need clarification on the rest-pause sets. How much weight are we supposed to be using i.e.
how many reps should the weight allow us to complete before we need to pause? Also, are
we doing 6 separate sets that all should require us to utilize a rest-pause or should a rest-
pause not be needed until the later sets?

(/w 8
orkouts/8-
(/w 5
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/668532)
back- back-
w orkout-
w orkout-
Sam
routine?routine?
rate=pZODIXFK9vb_WkXJzUotgXLXUTOuqaN7yaHrCUGqe7c)
rate=i2S94f47nNdoPreC7w 3OUVPJS9dXJK1AuI_7_ZSLSKI)
Posted Thu, 12/19/2013 - 16:52

Can these be supersetted or should I do all six sets of a specific exercise before moving on?
Or do I do all six in a row, six times?

(/w 4
orkouts/8-
(/w 6
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/671509)
back- back-
w orkout-
w orkout-
Andy
routine?routine?
rate=RmQQN8tt8fgf8kUzH6WN1JWGqQqy3l0l8Wt92YoXZvw
rate=RHUGk6bbMc8J22D9R2DtCrRveoosT2BVMvf6VHrdluY)
)
Posted Fri, 12/27/2013 - 07:29

Hi Steve great articles, the problem I have is I am obsessed with training and have and do
write program's constantly do you have follow ups to these program's also, with the pull ups
in this program are these with or without additional weight and also the pendlay rows I believe
these are the true horizontal rows with stop/start from the bottom elbows close to body.
Please help

(/w 1
orkouts/8-
(/w 1
orkouts/8-
w eek- w eek-
chest- chest- reply (/comment/reply/47203/694246)
back- back-
w orkout-
w orkout-
routine?routine?
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