Johnny Bravo's Front/Back Split

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Deadlift (Barbell)

Single Arm Row (Dumbbell)

Face Pull

Overhead Tricep Extension (Cable)

Back B - Volume Phase

Back B - Hypertrophy Phase

Back B - Strength Phase

Back B - Deload 

Bench Press (Barbell)

Bicep Curl (EZ Bar)

AD Press (Smith Machine)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Leg Extension

Front A - Volume Phase

Overhead Press (Barbell)

Chest Fly (Machine)

Hammer Curl (Cable)

Abs Crunch (Machine)

Front B - Volume Phase

Front A –  Volume Phase

Seated Row (Cable)

Lat Pulldown

Tricep Pushdown (Cable)

Hamstring Curl

Back A - Volume Phase

Front B - Hypertrophy Phase

Front A - Hypertrophy Phase

Back A - Hypertrophy Phase

Front A - Strength Phase

Back A - Strength Phase

Front B - Strength Phase

Front B - Deload 

Front A - Deload 

Back A - Deload 

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