Back and Biceps Program | Emily Sanchez

4-week program

Back & Biceps,
your level.

Build a strong back and shapely arms in three levels. Pick where you are today. Each is a 4-week digital download PDF with sets, reps, rest, coaching cues and a weight log.

Full workouts unlock after purchase

Beginner

$20

2 days a week · about 45 min

Two simple days to build a strong back and shapely arms. Mostly machines with a few easy dumbbell moves.

4 weeks, 2 days a week
Mostly machines + light free weights
Weight log + swap options

Get Beginner

Intermediate back and biceps program cover

Full workouts unlock after purchase

Intermediate

$25

3 days a week · 55–60 min

Width, thickness and a pump day. Machine-focused, with free weights on the lifts that matter most.

4 weeks, 3 training days
Machines + free weights on key lifts
Drop sets and progressive overload

Get Intermediate

Full workouts unlock after purchase

Advanced

$30

4 days a week · 60–75 min

Heavy rows, vertical pulls, a deadlift-variation day and a dedicated arm day. 50/50 free weights and machines, with a week 4 test.

4 weeks, 4 training days
50/50 free weights and machines
Top sets + week 4 test

Get Advanced

Digital download. Not medical advice. Check with your doctor before starting.