Program Description
Whoa, mama! Listen up, ladies – this here's Johnny Bravo's Front/Back Split, the ultimate plan to turn you into a total stud muffin like me! We're hittin' the gym five days a week, blastin' that front side – chest poppin', shoulders explodin', biceps curlin' for days – and the back side with rows, pulls, and deadlifts that make your lats flare like wings. Arms? Oh yeah, we're trainin' 'em fresh every single session, 'cause nothin' says 'dreamboat' like guns that bust sleeves! Legs? Pfft, just enough to hold up this godly upper body – who wants tree trunks when you can have this perfect V-taper? It's all about lookin' buff, feelin' smooth, and turnin' heads wherever you go. Do the hustle, pretty ladies... I mean, do the muscle! Hunk-a hunk-a!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout120 minutes
- CreatedDec 15, 2025 08:34
- Last EditedDec 16, 2025 05:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Upper Back
12.2%
Biceps
12%
Front Delts
11%
Middle Delts
10.5%
Lats
6.9%
Abs
5.5%
Chest
5%
Quadriceps
4.7%
Hamstrings
4.7%
Forearms
4.3%
Rear Delts
4.2%
Glutes
3.6%
Lower Back
2.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-15 reps
RPE 6
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-15 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-15 reps
RPE 6
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-15 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-15 reps
RPE 6
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Cable)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
12-15 reps
-
Week 1
1 / 7 Weeks
Day 4
1
Deadlift (Barbell)4 Sets
10-12 Reps
-
2
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
3
Face Pull3 Sets
12-15 Reps
-
4
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
10-12 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
3
AD Press (Smith Machine)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Leg Extension3 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)4 Sets
10-12 Reps
-
2
Chest Fly (Machine)3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
4
Hammer Curl (Cable)4 Sets
8-12 Reps
-
5
Abs Crunch (Machine)4 Sets
12-15 Reps
-
Day 5
1
Bench Press (Barbell)4 Sets
10-12 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
3
AD Press (Smith Machine)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Leg Extension3 Sets
12-15 Reps
-
Day 2
1
Seated Row (Cable)4 Sets
10-12 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Face Pull3 Sets
12-15 Reps
-
4
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
5
Hamstring Curl3 Sets
12-15 Reps
-