Build serious upper-body size and strength
Chest & Back Builder (2x/week) routine
Want to build a stronger, more muscular upper body without training every day? This focused two-day routine targets your chest and back with the precision and volume needed to drive serious growth. Perfect for those with limited time but big goals, focused workouts per week, perfect for those with limited time but big goals.
Workout Summary
| Main goal | Upper body strength and mass |
| Workout type | Chest & back split |
| Training level | Intermediate |
| Program duration | Ongoing |
| Days per week | 2 (Monday, Thursday) |
| Time per session | 30–45 minutes |
| Equipment required | Barbell, dumbbells, cable machine |
| Target audience | Lifters who want more upper-body size |
One workout for pushing, one for pulling
Focused push-pull split
This routine splits the upper body into two classic chest and back. On Mondays, you'll focus on pushing movements to build your chest, shoulders, and triceps while Thursday targets pulling motions designed for maximal strength, definition, and progressive overload to deliver results.
- Chest Focus (Monday): Pressing power and size development
- Back Focus (Thursday): Pulling strength and rear definition
This practical strategy promotes muscle balance, reduces fatigue overlap, and maximizes recovery.
Chest + Triceps Specialization
Cat Cow Stretch
Kneeling Back Rotation Stretch
Barbell Bench Press
Dumbbell Chest Press
Incline Dumbbell Fly
Push Up
Dumbbell Lying Triceps Extension
Tricep Pushdown (Cable)
Back + Biceps Specialization
Bird Dog
Cat Cow Stretch
Cable Bar Lateral Pulldown
Barbell Bent Over Row
Two-Arm Kettebell Row
Dumbbell Rear Fly
Barbell Curl
Dumbbell Hammer Curl
Skip the volume, keep the intensity
Built for results, not fatigue
Two-day split focuses your effort without overwhelming. Two high-quality sessions per week are all you need to see real progress, especially when volume per session is optimized for growth and effort.
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.
Short sessions, long-term gains
Muscle-building efficiency
Every session includes 6–7 exercises performed for 3 sets of 10–12 reps with 60 seconds of rest. This structure keeps the workout time-efficient while still creating the volume needed for hypertrophy. It’s ideal for progressive overload without burnout.
Frequently asked questions about the Chest & Back Builder (2x/week) routine
Ideally, yes. But alternatives (like resistance bands for cables) can work in a pinch.
You can shift the session later in the week. Just ensure at least 2 days between workouts for full recovery.
Absolutely. Add a separate lower body session or full-body HIIT day if you have time.
Yes. Consistent progressive overload, recovery, and proper form will deliver visible results even with a 2-day split.
Fit this in anytime, anywhere
No excuses needed
These workouts are designed to be flexible. Whether you’re traveling, juggling work and kids, or just short on time, you can squeeze this in before breakfast or during lunch.
Other splits that support strength, mobility and athletic development
