Chest and Back
Chest against back, arms against each other. Antagonist pairing, so you rest one while the other works.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Chest and Back workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Chest Back12 sessions · 84 main slots View group
- Chest: 36 main slots
- Lats: 24 main slots
- Middle Back: 12 main slots
- Lower Back: 9 main slots
- Traps: 3 main slots
- Kettlebell Walkover Pushup
- Hyperextensions
- 45 Degree Hyperextension Arms to Chest
- Alternate Superman
- Superman
12 workouts
- Chest and Back — Week 1 Day 1 (Advanced)
- Chest and Back — Week 1 Day 1 (Beginner)
- Chest and Back — Week 1 Day 1 (Intermediate)
- Chest and Back — Week 2 Day 1 (Advanced)
- Chest and Back — Week 2 Day 1 (Beginner)
- Chest and Back — Week 2 Day 1 (Intermediate)
- Chest and Back — Week 3 Day 1 (Advanced)
- Chest and Back — Week 3 Day 1 (Beginner)
- Chest and Back — Week 3 Day 1 (Intermediate)
- Chest and Back — Week 4 Day 1 (Advanced)
- Chest and Back — Week 4 Day 1 (Beginner)
- Chest and Back — Week 4 Day 1 (Intermediate)
02 Legs Core12 sessions · 107 main slots View group
- Abdominals: 24 main slots
- Quadriceps: 19 main slots
- Glutes: 16 main slots
- Obliques: 12 main slots
- Calves: 12 main slots
- Adductors: 12 main slots
- Hamstrings: 12 main slots
- Sled Push
- Kettlebell Swing
- Med Ball Side Wall Slams
- Ab Crunch Machine
- Alternate Arm Leg Plank
12 workouts
- Chest and Back — Legs and Core, Week 1 Day 2 (Advanced)
- Chest and Back — Legs and Core, Week 1 Day 2 (Beginner)
- Chest and Back — Legs and Core, Week 1 Day 2 (Intermediate)
- Chest and Back — Legs and Core, Week 2 Day 2 (Advanced)
- Chest and Back — Legs and Core, Week 2 Day 2 (Beginner)
- Chest and Back — Legs and Core, Week 2 Day 2 (Intermediate)
- Chest and Back — Legs and Core, Week 3 Day 2 (Advanced)
- Chest and Back — Legs and Core, Week 3 Day 2 (Beginner)
- Chest and Back — Legs and Core, Week 3 Day 2 (Intermediate)
- Chest and Back — Legs and Core, Week 4 Day 2 (Advanced)
- Chest and Back — Legs and Core, Week 4 Day 2 (Beginner)
- Chest and Back — Legs and Core, Week 4 Day 2 (Intermediate)
03 Arms Shoulders12 sessions · 96 main slots View group
- Shoulders: 36 main slots
- Biceps: 24 main slots
- Triceps: 24 main slots
- Forearms: 12 main slots
- Elbow-Extension
- Plate Pinch
- Plate Pinch Grip Deadlift
- Plate Pinch Grip Row
- Standing Alternate Bicep Curls
12 workouts
- Chest and Back — Arms and Shoulders, Week 1 Day 3 (Advanced)
- Chest and Back — Arms and Shoulders, Week 1 Day 3 (Beginner)
- Chest and Back — Arms and Shoulders, Week 1 Day 3 (Intermediate)
- Chest and Back — Arms and Shoulders, Week 2 Day 3 (Advanced)
- Chest and Back — Arms and Shoulders, Week 2 Day 3 (Beginner)
- Chest and Back — Arms and Shoulders, Week 2 Day 3 (Intermediate)
- Chest and Back — Arms and Shoulders, Week 3 Day 3 (Advanced)
- Chest and Back — Arms and Shoulders, Week 3 Day 3 (Beginner)
- Chest and Back — Arms and Shoulders, Week 3 Day 3 (Intermediate)
- Chest and Back — Arms and Shoulders, Week 4 Day 3 (Advanced)
- Chest and Back — Arms and Shoulders, Week 4 Day 3 (Beginner)
- Chest and Back — Arms and Shoulders, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Chest and Back, 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.
Beginner12 sessions · 4 weeks
- Week 1 · Day 17 exercises · 29 sets
- Week 1 · Day 29 exercises · 34 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 2 · Day 17 exercises · 29 sets
- Week 2 · Day 29 exercises · 34 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 29 exercises · 40 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 29 exercises · 40 sets
- Week 4 · Day 38 exercises · 38 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 17 exercises · 29 sets
- Week 1 · Day 29 exercises · 34 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 2 · Day 17 exercises · 29 sets
- Week 2 · Day 29 exercises · 34 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 29 exercises · 40 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 29 exercises · 40 sets
- Week 4 · Day 38 exercises · 38 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 17 exercises · 34 sets
- Week 1 · Day 29 exercises · 38 sets
- Week 1 · Day 38 exercises · 38 sets
- Week 2 · Day 17 exercises · 34 sets
- Week 2 · Day 29 exercises · 38 sets
- Week 2 · Day 38 exercises · 38 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 28 exercises · 36 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 29 exercises · 40 sets
- Week 4 · Day 38 exercises · 38 sets
What this block is
Chest and Back runs as a 4-week block, 3 days a week, and there are 36 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 Splits tier
How you carve the week up. Pick the one that matches the days you can actually train.
Browse another tier
Want chest and back 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 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.