Specialisation · Bring-up block
Back Specialisation
Four weeks pointed at one thing. Back twice a week, the rest of you kept honest.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Back Specialisation movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 271 movements in these sessions
- Abdominal Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- All Fours Quad Stretch
- Alternating Dumbbell Floor Press
- Alternating Dumbbell Press Up Renegade Rows
- Alternating Lunge with Rotation
- Alternating Reverse Dumbbell Lunges
- Ankle Circles
- Archer Pull Up
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Assisted Bulgarian Split Squat
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin Up Reverse Close Grip
- Assisted Chin Up Reverse Wide Grip
- Assisted Pull Up
- Assisted Pull Up Close Grip
- Assisted Pull Up Normal Grip
- Assisted Pull Up Wide Grip
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Backward Abdominal Stretch
- Band Assisted Pull Ups
- Band Fixed Back Underhand Pulldown
- Band Horizontal Shrug
- Band Kneeling Lat Pulldown
- Band Kneeling Lat Pulldown (Alternate View)
- Band Kneeling Single Arm High Row
- Band Pull Up
- Banded Donkey Kicks
- Banded Kickbacks
- Barbell Alternating Reverse Lunges
- Barbell Box Squat
- Barbell Feet Elevated Figure Four Glute Bridge
- Barbell Feet Elevated Glute Bridge
- Barbell Feet Elevated Single Leg Glute Bridge
- Barbell Front Chest Bench Squat
- Barbell Front Chest Lunges
- Barbell Front Squats Cross Grip
- Barbell Full Squat Back
- Barbell Full Squat(with Rack)
- Barbell Full Zercher Squat
- Barbell Hooklying Bench Press
- Barbell Kas Glute Bridge
- Barbell Lunges on the Spot
- Barbell Normal Stance Full Squat
- Barbell Pause Incline Bench Press
- barbell pause squats
- Barbell Single Leg Deadlift
- Barbell Single Leg Split Squat
- Barbell Split Squat
- Barbell Squat Back
- Barbell Squat to Grass
- Barbell Squats (High Bar)
- Barbell Squats To A Bench
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Barbell Zercher Good Morning
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bicycling - Stationary
- Bridge (Beginner)
- Bridge (Intermediate)
- Butterfly Yoga Pose
- Cable Assisted Inverse Leg Curl
- Cable Bent Over Reverse Grip Row
- Cable Close Grip Front Lat Pulldown
- Cable Hamstring Curl
- Cable Lat Prayer
- Cable Low Seated Row
- Cable Pulldown (Pro Lat Bar)
- Cable Pullover
- Cable Reverse Grip Straight Back Seated High Row
- Cable Seated on Floor Row
- Cable Seated Supine Grip Row
- Cable Shotgun Rows
- Cable Straight-Arm Pulldown
- Cable Twin Handle Parallel Grip Lat Pulldown
- Cable Underhand Pulldown Wide Grips
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Calf Stretch on Stairs
- Catch and Overhead Throw
- Chained Barbell Front Squats To A Bench
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chin Up
- Chin Up Reverse Close Grip
- Chin Up Reverse Wide Grip
- Chin Ups
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Lat Stretch - Against A Wall
- Crouching Heel Back Calf Stretch
- Decline Dumbbell Bench Press
- Decline Dumbbell Chest Press
- Dumbbell Alternate Bench Press (High Start)
- Dumbbell Chest Press Incline Bench
- Dumbbell Curtsy Lunge
- Dumbbell Decline Alternate Bench Press
- Dumbbell Feet Elevated Figure Four Glute Bridge
- Dumbbell Front Rack Lunge
- Dumbbell Goblet Curtsy Lunge
- Dumbbell Lunge Pulse
- Dumbbell Lunges
- Dumbbell Press Up Renegade Rows
- Dumbbell Pullover on Floor
- Dumbbell Reverse Lunges Pulses
- Dumbbell Side Lunges
- Dumbbell Single Arm Overhead Lunge
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Single Leg Squat
- Dumbbell Staggered Glute Bridge
- Dumbbell Straight Leg Deadlift
- Dumbbell Swings
- Dynaband Rows
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elevated Glute Bridge
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Feet Together Barbell Squats
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Front Squats Kettlebell Over Shoulders
- Glute Stretch - One Knee To Chest
- Good Mornings
- Good Mornings Barbell
- Good Mornings Dumbbells
- Good Mornings Kettlebell
- Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
- Hammer Strength Iso-Lateral Leg Curl (Both Legs)
- Hammer Strength Iso-Lateral Leg Curl Alternating Legs
- Hammer Strength Plate Loaded High Row Single Arm
- Hammer Strength Plate Loaded High Row Single Arms
- Hamstring Lying Curl Up Stretch
- Hip and Quad Stretch
- Incline Dumbbell Chest Press
- Inverted Row with Straps
- Jump Rope Row
- Kettlebell Briefcase Deadlifts
- Kettlebell Pullover
- Kettlebell Single Leg Glute Bridge
- Kettlebell Single Leg Romanian Deadlifts
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Leg Curl Machine
- Landmine Chest Press
- Landmine Hack Squat
- Landmine Squat
- Lat Pull Down Close Grip
- Lat Pull Down Normal Grip
- Lat Pull Down Wide Grip
- Lat Pulldown
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Medicine Ball Slam
- Medicine Ball Throw
- Middle Back Stretch
- MTS Iso-Lateral Kneeling Leg Curl
- Narrow Flat Dumbbell Chest Press
- Neutral Grip Decline Dumbbell Chest Press
- On Your Side Quad Stretch
- Overhead Lat Stretch
- Pelvic Tilt Into Bridge
- Pigeon Stretch
- Plate Single Leg Deadlift
- Plate Single Leg Pinch Grip Deadlift
- PNF Glute Stretch
- Prone Hip Circles
- Pull Up Normal Grip
- Pulldown Row (High Row)
- Push Pull Chair Over Head Pull
- Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Glute Bridge
- Resistance Band Hip Thrusts on Knees
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Reverse Grip Lat Pull Down
- Rising Stomach Stretch
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Cable Rows
- Seated Calf Stretch
- Seated Floor Hamstring Stretch
- Seated Leg Curl
- Seated Row (Cable Row)
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Seated Straight Leg Calf Stretch
- Seated Toe Touch Hamstrings Stretch
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Side Lying Floor Stretch
- Single Arm Cable Row Left
- Single Arm Cable Row Right
- Single Arm Pulldowns
- Single Leg Dumbbell Deadlifts
- Single Leg Kettlebell Deadlifts
- Single Leg Romanian Deadlift
- Single Leg Romanian Deadlift Dumbbell
- Single-Leg Lying Hamstring Curl
- Sitting Row (Cable Row)
- Sitting Single Legged Hamstring Stretch
- SkiErg
- Skipping
- Sled Row
- Smith Machine Inverted Row
- Standing Adductor Stretch
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lat Cable Pull Over
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Upper Back Stretch
- Standing Wide Knee Adductor Stretch
- Static Barbell Side Split Squats
- Stiff Leg Dumbbell Deadlifts
- Straight Arm Pulldowns Bar Attachment
- Straight Arm Pulldowns Rope
- Straight Bar Bench Mid Rows
- Straight Bar Cable Row Normal Grip
- Sumo Squats (Barbell)
- Superman Pulls
- Superman Pulls Resistance Band
- Suspension Trainer with Grips Inverted Row Arm Twist
- Suspension Trainer with Grips Inverted Row on Floor
- Suspension Trainer with Grips Knee Tuck Row
- Suspension Trainer with Grips Wide Grip Inverted Row on Floor
- Underhand Cable Pulldowns
- V Bar Pulldowns
- V-Bar Pullup
- Wide Grip Lat Pulldown
- Wide Grip Pull Ups
- Zercher Squat
Back Specialisation workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Spec Back24 sessions · 144 main slots View group
- Lats: 120 main slots
- Middle Back: 24 main slots
WORKOUT ANIMATIONMedicine Ball Slam
- Medicine Ball Slam
- Catch and Overhead Throw
- Alternating Dumbbell Press Up Renegade Rows
- SkiErg
- Sled Row
24 workouts
- Back Specialisation — Back, Week 1 Day 1 (Advanced)
- Back Specialisation — Back, Week 1 Day 1 (Beginner)
- Back Specialisation — Back, Week 1 Day 1 (Intermediate)
- Back Specialisation — Back, Week 1 Day 3 (Advanced)
- Back Specialisation — Back, Week 1 Day 3 (Beginner)
- Back Specialisation — Back, Week 1 Day 3 (Intermediate)
- Back Specialisation — Back, Week 2 Day 1 (Advanced)
- Back Specialisation — Back, Week 2 Day 1 (Beginner)
- Back Specialisation — Back, Week 2 Day 1 (Intermediate)
- Back Specialisation — Back, Week 2 Day 3 (Advanced)
- Back Specialisation — Back, Week 2 Day 3 (Beginner)
- Back Specialisation — Back, Week 2 Day 3 (Intermediate)
- Back Specialisation — Back, Week 3 Day 1 (Advanced)
- Back Specialisation — Back, Week 3 Day 1 (Beginner)
- Back Specialisation — Back, Week 3 Day 1 (Intermediate)
- Back Specialisation — Back, Week 3 Day 3 (Advanced)
- Back Specialisation — Back, Week 3 Day 3 (Beginner)
- Back Specialisation — Back, Week 3 Day 3 (Intermediate)
- Back Specialisation — Back, Week 4 Day 1 (Advanced)
- Back Specialisation — Back, Week 4 Day 1 (Beginner)
- Back Specialisation — Back, Week 4 Day 1 (Intermediate)
- Back Specialisation — Back, Week 4 Day 3 (Advanced)
- Back Specialisation — Back, Week 4 Day 3 (Beginner)
- Back Specialisation — Back, Week 4 Day 3 (Intermediate)
02 Lower12 sessions · 60 main slots View group
- Hamstrings: 24 main slots
- Quadriceps: 22 main slots
- Glutes: 14 main slots
WORKOUT ANIMATIONAssisted Bulgarian Split Squat
- Assisted Bulgarian Split Squat
- Barbell Squats To A Bench
- Barbell Box Squat
- Barbell Feet Elevated Figure Four Glute Bridge
- Barbell Feet Elevated Glute Bridge
12 workouts
- Back Specialisation — Lower Body, Week 1 Day 2 (Advanced)
- Back Specialisation — Lower Body, Week 1 Day 2 (Beginner)
- Back Specialisation — Lower Body, Week 1 Day 2 (Intermediate)
- Back Specialisation — Lower Body, Week 2 Day 2 (Advanced)
- Back Specialisation — Lower Body, Week 2 Day 2 (Beginner)
- Back Specialisation — Lower Body, Week 2 Day 2 (Intermediate)
- Back Specialisation — Lower Body, Week 3 Day 2 (Advanced)
- Back Specialisation — Lower Body, Week 3 Day 2 (Beginner)
- Back Specialisation — Lower Body, Week 3 Day 2 (Intermediate)
- Back Specialisation — Lower Body, Week 4 Day 2 (Advanced)
- Back Specialisation — Lower Body, Week 4 Day 2 (Beginner)
- Back Specialisation — Lower Body, Week 4 Day 2 (Intermediate)
03 Full Body12 sessions · 48 main slots View group
- Quadriceps: 12 main slots
- Chest: 12 main slots
- Hamstrings: 12 main slots
- Lats: 6 main slots
- Middle Back: 6 main slots
WORKOUT ANIMATIONDumbbell Swings
- Dumbbell Swings
- Chained Barbell Front Squats To A Bench
- Barbell Front Chest Bench Squat
- Barbell Front Squats Cross Grip
- Barbell Squats (High Bar)
12 workouts
- Back Specialisation — Full Body, Week 1 Day 4 (Advanced)
- Back Specialisation — Full Body, Week 1 Day 4 (Beginner)
- Back Specialisation — Full Body, Week 1 Day 4 (Intermediate)
- Back Specialisation — Full Body, Week 2 Day 4 (Advanced)
- Back Specialisation — Full Body, Week 2 Day 4 (Beginner)
- Back Specialisation — Full Body, Week 2 Day 4 (Intermediate)
- Back Specialisation — Full Body, Week 3 Day 4 (Advanced)
- Back Specialisation — Full Body, Week 3 Day 4 (Beginner)
- Back Specialisation — Full Body, Week 3 Day 4 (Intermediate)
- Back Specialisation — Full Body, Week 4 Day 4 (Advanced)
- Back Specialisation — Full Body, Week 4 Day 4 (Beginner)
- Back Specialisation — Full Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Back Specialisation, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 25 exercises · 23 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 25 exercises · 23 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 16 exercises · 25 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 16 exercises · 25 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 36 exercises · 25 sets
- Week 4 · Day 44 exercises · 22 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 25 exercises · 23 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 25 exercises · 23 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 16 exercises · 25 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 16 exercises · 25 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 36 exercises · 25 sets
- Week 4 · Day 44 exercises · 22 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 28 sets
- Week 1 · Day 25 exercises · 26 sets
- Week 1 · Day 36 exercises · 28 sets
- Week 1 · Day 44 exercises · 22 sets
- Week 2 · Day 16 exercises · 28 sets
- Week 2 · Day 25 exercises · 26 sets
- Week 2 · Day 36 exercises · 28 sets
- Week 2 · Day 44 exercises · 22 sets
- Week 3 · Day 16 exercises · 28 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 36 exercises · 28 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 16 exercises · 28 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 36 exercises · 28 sets
- Week 4 · Day 44 exercises · 22 sets
What this block is
Back Specialisation runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
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Bring-up block
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Deepest pool
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Popular
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Deepest pool
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Small & honest
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Bring-up block
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Want back specialisation built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.