Chest and Back Workout
A complete chest and back session that pairs pushing and pulling movements, training two big opposing muscle groups together for a balanced, time-efficient workout.
Program Overview
This chest and back workout trains two large opposing muscle groups in a single session, alternating pushing and pulling movements. Pairing them this way is efficient and balanced: while your chest works, your back rests, so you can move through the session at a good pace and keep both muscles strong and proportional. Run it twice a week as a dedicated upper-body focus, or slot it into a wider split. Every exercise has a form video to keep your technique sharp.
Intermediate lifters who want a focused, balanced chest and back session. Great as an upper-body day within a bigger training week.
Who Is This For?
This workout suits you if:
- You have a few months of training experience
- You have access to a full gym
- You want a balanced chest and back session
- You like efficient, focused workouts
This works best inside a complete plan. Browse our muscle building programs to build it into your week.
Weekly Schedule
Phase 1: Build the Base (Weeks 1-4)
Run the full session twice a week with at least two days between. Alternate a chest movement with a back movement, resting as needed. Focus on controlled reps and a full range, leaving one or two in reserve.
Use weights you control for all reps with one or two in reserve. Add load whenever a movement feels comfortable across all sets.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Hinge at the hips with a dumbbell in each hand.
Set the bench to 30-45 degrees.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Lie on a bench with dumbbells above your chest, palms facing each other.
Sit at a cable row station with feet on the platforms and knees slightly bent.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Phase 2: Add Intensity (Weeks 5-8)
Same session, now pushing your working sets closer to failure and adding weight or reps wherever you can while keeping your form clean.
Beat your last week on at least one set of each exercise, whether that is more weight, a rep, or a cleaner tempo.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Hinge at the hips with a dumbbell in each hand.
Set the bench to 30-45 degrees.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Lie on a bench with dumbbells above your chest, palms facing each other.
Sit at a cable row station with feet on the platforms and knees slightly bent.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Chest and Back Workout PDF
A chest and back session that pairs pushing with pulling, training two big opposing muscle groups in one balanced, time-efficient workout.
This is a single session you run twice a week for 8 weeks with full gym access, with at least two days between. It runs 6 exercises for 20 sets, alternating a chest movement with a back movement throughout: barbell bench with dumbbell rows, incline press with pulldowns, and so on. Phase 1 (weeks 1-4) keeps one or two reps in reserve on every set. Phase 2 (weeks 5-8) runs the same session closer to failure, adding weight or reps wherever you can while keeping the form clean.
- Push, Pull, Push, Pull Alternating chest and back movements means one rests while the other works, so you can keep the intensity high and the session moving.
- Balanced By Design Equal pressing and pulling volume in the same session keeps the shoulders healthy and the physique even, which most chest-heavy routines get wrong.
- One Session, Run Twice Learn it once, run it twice a week, beat last week on at least one set each time. The PDF gives you the log to track it.
Get Your Chest and Back Workout
Includes both training phases, the weekly schedule, and exercise cues for the full session. Download instantly after you submit the form.
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Nutrition Guidance
Building muscle needs enough fuel and protein behind your training. Our macro calculator sets your calories and protein targets, and our recipes make hitting them easier. If you are choosing between programs, our guide on choosing the right plan for your goals is worth a read.
The Basics
- Calories: Eat in a slight surplus of 250 to 500 calories per day to build muscle while minimizing fat gain. Our macro calculator sets your starting point.
- Protein: 1.6 to 2.2g per kg of bodyweight daily to drive recovery and muscle growth. Browse our recipes for ideas.
- Hydration: Drink water consistently, especially on training days.
- Sleep: Seven to nine hours per night. Muscle is built during recovery, not during the session.
Use the macro calculator to set your calories and protein for your goal, then track your bodyweight as a weekly average and adjust in small increments based on the trend.
