Fitness coach Jeff Cavaliere knows how to build muscle even when he’s short on time. On Dec. 15, 2025, he broke down his fast and effective 30-minute chest and back workout.
Cavaliere’s name holds significant weight in the fitness sector. Over the years, he’s grown his YouTube empire to incredible heights, having eclipsed more than 14.2 million subscribers. He uses science-based principles to help individuals achieve their dream physiques.
With the holidays in full force, many are struggling to find time for the gym. However, Cavaliere has structured the perfect workout to accommodate busy schedules. From supersets to a giant set finisher, he revealed his fastrack system for gaining muscle.
Jeff Cavaliere’s 30-Min Chest and Back Workout to Build Muscle Fast
Find the exercises from the video below:
“Fast 50” Warmup
- Kneeling Banded Incline Press 1 x 14 / 12 / 10 / 8 / 6
- Banded Squeeze Rows (superset): 1 x 14 / 12 / 10 / 8 / 6
Cavaliere started by sharing the value of kneeling banded incline presses.
“Because the band is being used, it allows your muscles to actually warm up as they warm up. In other words, there’s flexibility built into a band that allows for more stretch as your range of motion increases, as your force output increases, so I love using bands for warmups.”
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On the squeeze row, he outlined proper execution:
“A squeeze row is where you want to pull and get that extra little pull in the back. Squeeze your scapulae together. We’re trying to warm up the joints that are going to be affected here.”
Systems Check
- DB Incline Bench Press: 1 x 10 (12 RM)
He advised using the dumbbell incline bench press as a tool to determine if your body is primed for more intense lifts.
“Here you want to try to go slow. What you’re trying to do here is give yourself a set one minute and 30 second to do your 10 reps. It’s not going to take you that whole time, but you’re feeling for anything that feels a little kinked up.”
High Intensity
- DB Incline Bench Press 3 x 6-8, F, F (8 RM)
- DB Chest Supported Row (superset): 3 x 6-8, F, F (8 RM)
For the high-intensity portion of the workout, Cavaliere shared that most lifters need two sets of dumbbells, one for pressing and the other for chest-supported rows.
“You need an eight-rep max for the incline dumbbell bench press. You’re also going to need a weight for a chest supported row. A lot of people find that weight is the same. For some, if you needed two pairs of dumbbells, you just go grab two pairs of dumbbells.”
“Now it’s time to start the high-intensity set,” he adds.
Moderate / Low Intensity
- High-to-Low Crossover: 3 x 10-12, F, F
- Pushups: 3 x 10-12, F, F
- 1-Arm High Cable Row: 3 x 10-12, F, F
- Straight Arm Pushdowns (circuit): 3 x 10-12, F, F
In the final portion of the workout, this is where Cavaliere combines moderate and low-intensity, which aren’t as demanding as the core compound movements. It starts with high-to-low cable crossovers to target the pecs.
“The first two [exercises] are devoted to the chest,” he said. “A 12-rep max weight here.”
Right after the crossovers, he supersetted with push-ups, noting that you won’t get as many reps since the fibers are pre-exhausted. For the back, he alternates arms on the high cable row, ‘taking it all the way through’ for an optimal lat pump. As the final exercise of the routine, Cavaliere recommended the D-handle through straight arm pushdowns.
“Really try to squeeze the elbows into your sides. Get the armpit closed up. Put no room for your arm pits in here. Squeeze down. Try not to bend your elbow because you don’t want to have your triceps take over here, just your back.”
Time is money, and Cavaliere wants to maximize any opportunity to build a better physique. He recently explained how to substantially cut workout times by achieving failure during training. He is adamant that hitting failure provides the body with the stimulus needed to grow.
From reps to exercise selections, Cavaliere is confident this routine can produce results. He stressed that challenging yourself is key to lasting progress.
RELATED: Jeff Cavaliere Explains How to Fix Flat Glutes With 2 Activation Drills & 3 Exercises
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