Specialisation · Bring-up block
Mid Back Specialisation
Four weeks pointed at one thing. Mid Back twice a week, the rest of you kept honest.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Mid 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 272 movements in these sessions
- Abdominal Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- All Fours Quad Stretch
- Alternating Barbell Lunges
- Alternating Barbell Side Lunges
- Alternating Dumbbell Chest Press
- Alternating Dumbbell Renegade Rows
- Alternating Incline Dumbbell Chest Press
- Alternating Lunge with Rotation
- Ankle Circles
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Assisted Chin Up Reverse Close Grip
- Assisted Pull Up Normal Grip
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Squeeze
- Backward Abdominal Stretch
- Band Assisted Pull Ups
- Band Hammer Grip Incline Bench Two Arm Row
- Band Horizontal Shrug
- Band Kneeling Lat Pulldown (Alternate View)
- Band Lying Reverse Grip Row
- Band Rotating Hammer Grip Incline Bench Row
- Band Shrug
- Barbell Alternating Reverse Lunges
- Barbell Back Wide Shrug
- Barbell Decline Shrug
- Barbell Front Chest Lunges
- Barbell Front Lunges with Small Pause
- Barbell Front Squats Clean Grip
- Barbell Front Squats To A Bench Clean Grip
- Barbell Front-Rack Lunge
- Barbell Full Zercher Squat
- Barbell Hooklying Bench Press
- Barbell Hooklying Bench Press Close Elbows
- Barbell Jefferson Split Squat
- Barbell Jump Shrug
- Barbell Lunges
- Barbell Narrow Stance Full Squat
- Barbell Narrow Stance Squat
- Barbell One Leg Hip Thrust
- barbell overhead alternating reverse lunges
- Barbell Overhead Reverse Lunge
- Barbell Overhead Shrug
- Barbell Pause Lunge
- Barbell Quarter Squat
- Barbell Reverse Deadlift
- Barbell Shrugs
- Barbell Shrugs Behind The Back
- Barbell Side Step Up
- Barbell Single Leg Deadlift
- Barbell Staggered Deadlift
- Barbell Step Up Balance on Box
- Barbell Zercher Good Morning
- Belly Twist
- Bench Pull-Ups
- Bent Arm Chest Stretch
- Bent Over Row Resistance Band
- Bent-Over Row with Bar
- Bicycling - Stationary
- Bodyweight Standing Shrug
- Bridge (Beginner)
- Bridge (Intermediate)
- Butterfly Yoga Pose
- Cable 30 Degree Shrug
- Cable Assisted Inverse Leg Curl
- Cable Bent Over Reverse Grip Row
- Cable Bent Over Row
- Cable Close Grip Front Lat Pulldown
- Cable Hamstring Curl
- Cable Low Seated Row
- Cable One Arm Bent Over Row
- Cable Palm Rotational Row
- Cable Pulldown (Pro Lat Bar)
- Cable Pullover
- Cable Reverse Grip Straight Back Seated High Row
- Cable Seated on Floor Row
- Cable Seated One Arm Alternate Row
- Cable Seated Supine Grip Row
- Cable Shrugs
- Cable Twin Handle Parallel Grip Lat Pulldown
- Cable Twisting Pull
- Calf Push Stretch with Hands Against Wall
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Chair Elevated Single Leg Glute Bridge
- Chair Leg Extended Stretch
- Chest Stretch Against A Wall
- Chest Supported Dumbbell Rows
- 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 Elbow Pull Shoulder Stretch
- Crouching Heel Back Calf Stretch
- Dumbbell Bench Press
- Dumbbell Bent Over Rows
- Dumbbell Bent-Over Reverse Row
- Dumbbell Bulgarian Box Split Squat
- Dumbbell Bulgarian Split Squats
- Dumbbell Decline Shrug
- Dumbbell Front Squat
- Dumbbell Glute Bridge
- Dumbbell Goblet 2 Sec Hold Squat
- Dumbbell Goblet Split Squat Front Foot Elevated
- Dumbbell Hip Thrust
- Dumbbell Incline Row
- Dumbbell Incline Shrug
- Dumbbell Jumping Squat
- Dumbbell Lying Silverback Shrug
- Dumbbell Narrow Stance Squats
- Dumbbell Pullover on Floor
- Dumbbell Rear Full Shrugs
- Dumbbell Renegade Rows
- Dumbbell Shrugs
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Single Leg Split Squat
- Dumbbell Split Squat
- Dumbbell Squats
- Dumbbell Sumo Squats
- Dumbbell Swings
- Dumbbells Plank to Alternating Row
- Dynaband Rows
- Dynamic Back Stretch
- Dynamic Leg Swing
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Squats Dumbbell Low
- Glute Bridge with Abduction Bodyweight
- 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
- Hamstring Lying Curl Up Stretch
- High Grip Dumbbell Squats
- Hip and Quad Stretch
- Inverted Row with Straps
- Jefferson Squat
- Jump Rope Row
- Kettlebell Briefcase Deadlifts
- Kettlebell Bulgarian Split Squat Right
- Kettlebell Incline Shrug
- Kettlebell Shrug
- Kettlebell Silverback Shrug
- Kettlebell Single Leg Glute Bridge Pullover
- Kettlebell Single Leg Romanian Deadlifts
- Kettlebell Staggered Deadlift
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Leg Curl Machine
- Landmine Chest Press
- Lat Stretch
- Lawnmower Row
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- MTS Iso-Lateral Kneeling Leg Curl
- Narrow Flat Dumbbell Chest Press
- Narrow Grip Incline Barbell Bench Press
- Narrow Incline Dumbbell Chest Press
- Neutral Grip Decline Dumbbell Chest Press
- Neutral Grip Incline Dumbbell Chest Press
- On Your Side Quad Stretch
- Overhead Lat Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Stretch
- Plate Deadlift
- Plate Single Leg Deadlift
- Plate Single Leg Pinch Grip Deadlift
- Plate Staggered Deadlift
- Prone Bench Row Dumbbells Pronated Grip
- Prone Bench Row Dumbbells Supinated Grip
- Prone Hip Circles
- Pull Up Normal Grip
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band - Cable Row
- Resistance Band Glute Bridge
- Resistance Band Hip Thrust
- Resistance Band Hip Thrusts on Knees
- Resistance Band One Leg Glute Bridge
- Rising Stomach Stretch
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Cable Row V Bar Machine
- Seated Cable Rows
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Hamstring Stretch
- Seated Leg Curl
- Seated Normal Grip Row Machine
- Seated Resistance Band - Cable Rows
- Seated Row (Cable Row)
- Seated Row Machine (Neutral Grip)
- Seated Row Machine (Overhand Grip)
- 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 leg barbell glute bridge
- Single Leg Dumbbell Deadlifts
- Single Leg Hip Thrusts
- Single Leg Kettlebell Deadlifts
- Single Leg Romanian Deadlift
- Single Leg Romanian Deadlift Dumbbell
- Single-Leg Lying Hamstring Curl
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Skipping
- Sled Row
- Squat Jumps (Barbell)
- Standing Adductor Stretch
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lat Cable Pull Over
- Standing Lateral Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Upper Back Stretch
- Standing Wide Knee Adductor Stretch
- Straight Bar Bench Mid Rows
- Straight Bar Cable Row Close Grip
- Straight Bar Cable Row Normal Grip
- Suspension Trainer with Grips Bent Knee Inverted Row
- Suspension Trainer with Grips High Row
- 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
- Trap Bar Shrug
- Underhand Cable Pulldowns
- Wide-Grip Barbell Bench Press
- Wide-Stance Barbell Squat
Mid Back Specialisation workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Spec Midback24 sessions · 144 main slots View group
- Middle Back: 120 main slots
- Traps: 24 main slots
WORKOUT ANIMATIONBarbell Jump Shrug
- Barbell Jump Shrug
- Sled Row
- Back Squeeze
- Band Hammer Grip Incline Bench Two Arm Row
- Band Lying Reverse Grip Row
24 workouts
- Mid Back Specialisation — Mid Back, Week 1 Day 1 (Advanced)
- Mid Back Specialisation — Mid Back, Week 1 Day 1 (Beginner)
- Mid Back Specialisation — Mid Back, Week 1 Day 1 (Intermediate)
- Mid Back Specialisation — Mid Back, Week 1 Day 3 (Advanced)
- Mid Back Specialisation — Mid Back, Week 1 Day 3 (Beginner)
- Mid Back Specialisation — Mid Back, Week 1 Day 3 (Intermediate)
- Mid Back Specialisation — Mid Back, Week 2 Day 1 (Advanced)
- Mid Back Specialisation — Mid Back, Week 2 Day 1 (Beginner)
- Mid Back Specialisation — Mid Back, Week 2 Day 1 (Intermediate)
- Mid Back Specialisation — Mid Back, Week 2 Day 3 (Advanced)
- Mid Back Specialisation — Mid Back, Week 2 Day 3 (Beginner)
- Mid Back Specialisation — Mid Back, Week 2 Day 3 (Intermediate)
- Mid Back Specialisation — Mid Back, Week 3 Day 1 (Advanced)
- Mid Back Specialisation — Mid Back, Week 3 Day 1 (Beginner)
- Mid Back Specialisation — Mid Back, Week 3 Day 1 (Intermediate)
- Mid Back Specialisation — Mid Back, Week 3 Day 3 (Advanced)
- Mid Back Specialisation — Mid Back, Week 3 Day 3 (Beginner)
- Mid Back Specialisation — Mid Back, Week 3 Day 3 (Intermediate)
- Mid Back Specialisation — Mid Back, Week 4 Day 1 (Advanced)
- Mid Back Specialisation — Mid Back, Week 4 Day 1 (Beginner)
- Mid Back Specialisation — Mid Back, Week 4 Day 1 (Intermediate)
- Mid Back Specialisation — Mid Back, Week 4 Day 3 (Advanced)
- Mid Back Specialisation — Mid Back, Week 4 Day 3 (Beginner)
- Mid Back Specialisation — Mid Back, Week 4 Day 3 (Intermediate)
02 Lower12 sessions · 60 main slots View group
- Quadriceps: 24 main slots
- Hamstrings: 24 main slots
- Glutes: 12 main slots
WORKOUT ANIMATIONKettlebell Single Leg Glute Bridge Pullover
- Kettlebell Single Leg Glute Bridge Pullover
- single leg barbell glute bridge
- Barbell Front Chest Lunges
- Barbell Front Lunges with Small Pause
- Barbell Front-Rack Lunge
12 workouts
- Mid Back Specialisation — Lower Body, Week 1 Day 2 (Advanced)
- Mid Back Specialisation — Lower Body, Week 1 Day 2 (Beginner)
- Mid Back Specialisation — Lower Body, Week 1 Day 2 (Intermediate)
- Mid Back Specialisation — Lower Body, Week 2 Day 2 (Advanced)
- Mid Back Specialisation — Lower Body, Week 2 Day 2 (Beginner)
- Mid Back Specialisation — Lower Body, Week 2 Day 2 (Intermediate)
- Mid Back Specialisation — Lower Body, Week 3 Day 2 (Advanced)
- Mid Back Specialisation — Lower Body, Week 3 Day 2 (Beginner)
- Mid Back Specialisation — Lower Body, Week 3 Day 2 (Intermediate)
- Mid Back Specialisation — Lower Body, Week 4 Day 2 (Advanced)
- Mid Back Specialisation — Lower Body, Week 4 Day 2 (Beginner)
- Mid 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: 10 main slots
- Middle Back: 2 main slots
WORKOUT ANIMATIONDumbbell Swings
- Dumbbell Swings
- Barbell Front Squats To A Bench Clean Grip
- Wide-Stance Barbell Squat
- Barbell Full Zercher Squat
- Squat Jumps (Barbell)
12 workouts
- Mid Back Specialisation — Full Body, Week 1 Day 4 (Advanced)
- Mid Back Specialisation — Full Body, Week 1 Day 4 (Beginner)
- Mid Back Specialisation — Full Body, Week 1 Day 4 (Intermediate)
- Mid Back Specialisation — Full Body, Week 2 Day 4 (Advanced)
- Mid Back Specialisation — Full Body, Week 2 Day 4 (Beginner)
- Mid Back Specialisation — Full Body, Week 2 Day 4 (Intermediate)
- Mid Back Specialisation — Full Body, Week 3 Day 4 (Advanced)
- Mid Back Specialisation — Full Body, Week 3 Day 4 (Beginner)
- Mid Back Specialisation — Full Body, Week 3 Day 4 (Intermediate)
- Mid Back Specialisation — Full Body, Week 4 Day 4 (Advanced)
- Mid Back Specialisation — Full Body, Week 4 Day 4 (Beginner)
- Mid Back Specialisation — Full Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Mid 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 · 24 sets
- Week 1 · Day 25 exercises · 23 sets
- Week 1 · Day 36 exercises · 24 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 25 exercises · 23 sets
- Week 2 · Day 36 exercises · 24 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 16 exercises · 24 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 36 exercises · 24 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 16 exercises · 24 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 36 exercises · 24 sets
- Week 4 · Day 44 exercises · 22 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 24 sets
- Week 1 · Day 25 exercises · 23 sets
- Week 1 · Day 36 exercises · 24 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 25 exercises · 23 sets
- Week 2 · Day 36 exercises · 24 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 16 exercises · 24 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 36 exercises · 24 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 16 exercises · 24 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 36 exercises · 24 sets
- Week 4 · Day 44 exercises · 22 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 27 sets
- Week 1 · Day 25 exercises · 26 sets
- Week 1 · Day 36 exercises · 27 sets
- Week 1 · Day 44 exercises · 22 sets
- Week 2 · Day 16 exercises · 27 sets
- Week 2 · Day 25 exercises · 26 sets
- Week 2 · Day 36 exercises · 27 sets
- Week 2 · Day 44 exercises · 22 sets
- Week 3 · Day 16 exercises · 27 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 36 exercises · 27 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 16 exercises · 27 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 36 exercises · 27 sets
- Week 4 · Day 44 exercises · 22 sets
What this block is
Mid 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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Start herePopular
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Bring-up block
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Deepest pool
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Popular
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Bring-up block
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Bring-up block
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Deepest pool
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Small & honest
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Bring-up block
Browse another tier
Want mid 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.