8 Week Chest And Back Specialization Workout Routine

This type of program works best within the framework of a 4 day split. You will want to add in a leg training day, as well as a shoulder and arm day. This is one possible 4 day split option:

Monday - Back and Chest

Tuesday - Off

Wednesday - Off

Thursday - Back and Chest

Friday - Legs

Saturday - Shoulders and Arms

Sunday - Off

Thursday's chest workout will focus more on machines and isolation work, and will be less tricep and heavy pressing intense. This should allow you to train shoulders and triceps 2 days later on Saturday without issue.

Depending on how intense you train arms on Saturday, you may have some lingering arm soreness during your next chest workout. That's ok. Keep pushing on, trying to improve.

Deadlifts are worked on Monday, allowing for plenty of recovery time before you squat on Friday.

A note on food intake

I recommend increasing your food intake by +500 to +750 calories per day while running this specialization program. The extra calories will help with recovery and growth. If you still feel hungry after this point, eat more. Listen to your body. If it wants more calories, eat.

How long to run this program

8 weeks is about the maximum length of time I would run any specialization program. If you feel great at this point, and are making quality progress, it would be ok to run it for an additional 4 weeks.