IntermediateFree

The Elegant Front/Back Split

· Mar 2024

6athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

70 min

This is kind of a follow up program to the 6 week Hybrid Upper/Lower Split with Arm Emphasis that I created. A lot of the instructions for that program can be applied here. You’ll see a lot of similarities between programs, so I’ll discuss the differences here. That program had more of a pure bodybuilding focus with rep ranges entirely in the 8-12 range. In this program I wanted to have a lower rep strength focus for compound lifts, but with a higher rep range that might be a little easier on the joints for isolation movements that would also provide a bit more stimulus variety for each muscle. Both programs are extremely easy to customize to avoid boredom, but this program has a little more variety built right in. Both programs have a big emphasis on traps, shoulders, and arms, but this program takes a little bit of the trap emphasis and shifts it to the lats. There’s a bigger push in this program to provide different stimuli on bicep curls to provide a little more forearm growth, so you’ll see multiple grip orientations for bicep curls. On Back Days you’ll see that RDLs/Good mornings which are treated as a bigger hamstring emphasis movement are done after Leg Curls in the workout, which may seem counterintuitive. I noticed that lower back tended to tire first on these exercises even though they’re intended to be hamstring/glute movements. Putting Leg Curls first does two things: helps pre-exhaust hamstrings so they receive a better stimulus during RDLs/GMs, and also allows for a lighter weight to be used on these bigger movements which provides a bit better stimulus to fatigue ratio and is a little easier on the hip joint, which is helpful for squats on Front Day. Both programs are a lot of fun. If you’re used to lower volume than this consider taking a set off of each lift or removing a superset you don’t care for as much in the first few weeks. This can ease your joints into the higher volume a little bit, and you can always come back through the program again at the full volume. Enjoy!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Front Delts

13%

Triceps

12.8%

Upper Back

11.8%

Hamstrings

8.3%

Lats

8.1%

Biceps

Middle Delts

Quadriceps

7.2%

Chest

6.4%

Glutes

4.9%

Lower Back

3.8%

Abs

3.1%

Rear Delts

2.6%

Forearms

1.6%

Adductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	Overhead Press (Barbell)	3	5–10 reps
1B	Leaning One-arm Cable Curl	3	10–15 reps
Superset
2A	Dip (Weighted)	3	5–10 reps
2B	Hammer Curl	2	10–15 reps
Superset
3A	Leg Extension	3	10–15 reps
3B	Reverse Bicep Curl (EZ Bar)	2	10–15 reps
Superset
4A	Incline Fly Press (Dumbbell)	3	10–15 reps
4B	Lateral Raise (Cable)	3	10–15 reps
5	High Bar Squat (Barbell)	4	5–10 reps

#	Exercise	Sets	Reps
Superset
1A	Pull-Up (Weighted)	3	5–10 reps
1B	Dips Between Chairs	2	10–15 reps
Superset
2A	Upright Row (Cable)	3	5–10 reps
2B	Incline Tricep Extension (Dumbbell)	2	10–15 reps
Superset
3A	Leg Curl	3	10–15 reps
3B	Tricep Pushdown (Cable)	2	10–15 reps
Superset
4A	Dumbbell Row	3	5–10 reps
4B	Rear Delt Fly	2	10–15 reps
5	Romanian Deadlift (Barbell)	3	5–10 reps

#	Exercise	Sets	Reps
Superset
1A	Military Press (Barbell)	3	5–10 reps
1B	Preacher Curl (Barbell)	2	10–15 reps
Superset
2A	Bench Press (Barbell)	3	5–10 reps
2B	Reverse Bicep Curl (EZ Bar)	2	10–15 reps
Superset
3A	Sissy Squat	3	10–15 reps
3B	Hammer Curl	2	10–15 reps
Superset
4A	Chest Fly (Cable)	3	10–15 reps
4B	Lateral Raise (Dumbbell)	3	10–15 reps
5	Front Squat (Barbell)	3	5–10 reps

#	Exercise	Sets	Reps
Superset
1A	Lat Pulldown (Single Arm)	3	5–18 reps
1B	French Press	2	10–15 reps
Superset
2A	T-Bar Row	3	5–10 reps
2B	Single Arm Tricep Extension (Cable)	2	10–15 reps
Superset
3A	Lying Leg Curl	3	10–15 reps
3B	Tricep Pushdown (Cable)	2	10–15 reps
Superset
4A	Meadow Row	3	5–10 reps
4B	Y Raise	2	10–15 reps
5	Good Morning	3	5–10 reps

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Elegant Front/Back Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

The Elegant Front/Back Split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Elegant Front/Back Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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