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 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
- 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
- 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
- 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.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
Browse another tier
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.