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Chest&Back Focused

by KZISIM
2 athletes joined

Program Description

Chest&Back Minimal Specialization

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 08, 2024 08:32
  • Last Edited
    Jun 18, 2025 08:00

Summary

Unleash your upper body potential with the Chest&Back Focused program, a comprehensive 8-week journey designed for serious lifters. Training three days a week, you'll engage in targeted supersets that challenge both your chest and back, incorporating exercises like weighted pull-ups and decline push-ups. With a blend of strength and hypertrophy, this program ensures you build muscle and enhance your overall physique. Equip yourself with a full gym and prepare to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Biceps
9.9%
Upper Back
9.9%
Front Delts
9.2%
Abs
8.5%
Quadriceps
7.8%
Neck
7.1%
Chest
7.1%
Lats
6.4%
Hamstrings
5%
Glutes
5%
Middle Delts
5%
Calves
3.5%
Lower Back
2.8%
Forearms
1.4%
Rear Delts
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Decline Push-Up Weighted
3
8-12 reps
-
2A
T-Bar Row
3
6-12 reps
-
2B
AD Press (Smith Machine)
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Decline Push-Up Weighted
3
8-12 reps
-
2A
T-Bar Row
3
6-12 reps
-
2B
AD Press (Smith Machine)
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Decline Push-Up Weighted
3
8-12 reps
-
2A
T-Bar Row
3
6-12 reps
-
2B
AD Press (Smith Machine)
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Decline Push-Up Weighted
3
8-12 reps
-
2A
T-Bar Row
3
6-12 reps
-
2B
AD Press (Smith Machine)
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Decline Push-Up Weighted
3
8-12 reps
-
2A
T-Bar Row
3
6-12 reps
-
2B
AD Press (Smith Machine)
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Decline Push-Up Weighted
3
8-12 reps
-
2A
T-Bar Row
3
6-12 reps
-
2B
AD Press (Smith Machine)
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Decline Push-Up Weighted
3
8-12 reps
-
2A
T-Bar Row
3
6-12 reps
-
2B
AD Press (Smith Machine)
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Decline Push-Up Weighted
3
8-12 reps
-
2A
T-Bar Row
3
6-12 reps
-
2B
AD Press (Smith Machine)
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4A
Decline Crunch (Weighted)
3
8-12 reps
-
4B
Neck Extension
3
10-15 reps
-
5A
Hanging Leg Raise
3
8-15 reps
-
5B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4A
Decline Crunch (Weighted)
3
8-12 reps
-
4B
Neck Extension
3
10-15 reps
-
5A
Hanging Leg Raise
3
8-15 reps
-
5B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4A
Decline Crunch (Weighted)
3
8-12 reps
-
4B
Neck Extension
3
10-15 reps
-
5A
Hanging Leg Raise
3
8-15 reps
-
5B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4A
Decline Crunch (Weighted)
3
8-12 reps
-
4B
Neck Extension
3
10-15 reps
-
5A
Hanging Leg Raise
3
8-15 reps
-
5B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4A
Decline Crunch (Weighted)
3
8-12 reps
-
4B
Neck Extension
3
10-15 reps
-
5A
Hanging Leg Raise
3
8-15 reps
-
5B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4A
Decline Crunch (Weighted)
3
8-12 reps
-
4B
Neck Extension
3
10-15 reps
-
5A
Hanging Leg Raise
3
8-15 reps
-
5B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4A
Decline Crunch (Weighted)
3
8-12 reps
-
4B
Neck Extension
3
10-15 reps
-
5A
Hanging Leg Raise
3
8-15 reps
-
5B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4A
Decline Crunch (Weighted)
3
8-12 reps
-
4B
Neck Extension
3
10-15 reps
-
5A
Hanging Leg Raise
3
8-15 reps
-
5B
Neck Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
1B
Bicep Curl (Cable)
3
8-15 reps
-
2A
Push Up (Weighted)
3
8-12 reps
-
2B
Inverted Row Weighted
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
1B
Bicep Curl (Cable)
3
8-15 reps
-
2A
Push Up (Weighted)
3
8-12 reps
-
2B
Inverted Row Weighted
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
1B
Bicep Curl (Cable)
3
8-15 reps
-
2A
Push Up (Weighted)
3
8-12 reps
-
2B
Inverted Row Weighted
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
1B
Bicep Curl (Cable)
3
8-15 reps
-
2A
Push Up (Weighted)
3
8-12 reps
-
2B
Inverted Row Weighted
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
1B
Bicep Curl (Cable)
3
8-15 reps
-
2A
Push Up (Weighted)
3
8-12 reps
-
2B
Inverted Row Weighted
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
1B
Bicep Curl (Cable)
3
8-15 reps
-
2A
Push Up (Weighted)
3
8-12 reps
-
2B
Inverted Row Weighted
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
1B
Bicep Curl (Cable)
3
8-15 reps
-
2A
Push Up (Weighted)
3
8-12 reps
-
2B
Inverted Row Weighted
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
1B
Bicep Curl (Cable)
3
8-15 reps
-
2A
Push Up (Weighted)
3
8-12 reps
-
2B
Inverted Row Weighted
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Shrug (Barbell)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-10 Reps
-
1B
Decline Push-Up Weighted
3 Sets
8-12 Reps
-
2A
T-Bar Row
3 Sets
6-12 Reps
-
2B
AD Press (Smith Machine)
3 Sets
6-12 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-12 Reps
-
3A
Leg Extension
3 Sets
8-15 Reps
-
3B
Standing Calf Raise
3 Sets
8-15 Reps
-
4A
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
4B
Neck Extension
3 Sets
10-15 Reps
-
5A
Hanging Leg Raise
3 Sets
8-15 Reps
-
5B
Neck Curl
3 Sets
10-15 Reps
-
Day 3
1A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
1B
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
2A
Push Up (Weighted)
3 Sets
8-12 Reps
-
2B
Inverted Row Weighted
3 Sets
8-12 Reps
-
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
3B
Shrug (Barbell)
3 Sets
8-12 Reps
-