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The Elegant Front/Back Split
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5 athletes joined
Program Description
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!
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Mar 04, 2024 03:45
Last Edited
May 27, 2024 06:29
down_app
Week 1
1 / 6 Weeks
Day 2
1A
Pull-Up (Weighted)
3 Sets
5-10 Reps
1B
Dips Between Chairs
2 Sets
10-15 Reps
2A
Upright Row (Cable)
3 Sets
5-10 Reps
2B
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
3A
Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Dumbbell Row
3 Sets
5-10 Reps
4B
Rear Delt Fly
2 Sets
10-15 Reps
5
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
Day 4
1A
Lat Pulldown (Single Arm)
3 Sets
5-18 Reps
1B
French Press
2 Sets
10-15 Reps
2A
T-Bar Row
3 Sets
5-10 Reps
2B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
3A
Lying Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Meadow Row
3 Sets
5-10 Reps
4B
Y Raise
2 Sets
10-15 Reps
5
Good Morning
3 Sets
5-10 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
5-10 Reps
1B
Leaning One-arm Cable Curl
3 Sets
10-15 Reps
2A
Dip (Weighted)
3 Sets
5-10 Reps
2B
Hammer Curl
2 Sets
10-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
4A
Incline Fly Press (Dumbbell)
3 Sets
10-15 Reps
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
High Bar Squat (Barbell)
4 Sets
5-10 Reps
Day 3
1A
Military Press (Barbell)
3 Sets
5-10 Reps
1B
Preacher Curl (Barbell)
2 Sets
10-15 Reps
2A
Bench Press (Barbell)
3 Sets
5-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
3A
Sissy Squat
3 Sets
10-15 Reps
3B
Hammer Curl
2 Sets
10-15 Reps
4A
Chest Fly (Cable)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Front Squat (Barbell)
3 Sets
5-10 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
5-10 Reps
1B
Dips Between Chairs
2 Sets
10-15 Reps
2A
Upright Row (Cable)
3 Sets
5-10 Reps
2B
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
3A
Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Dumbbell Row
3 Sets
5-10 Reps
4B
Rear Delt Fly
2 Sets
10-15 Reps
5
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
Day 4
1A
Lat Pulldown (Single Arm)
3 Sets
5-18 Reps
1B
French Press
2 Sets
10-15 Reps
2A
T-Bar Row
3 Sets
5-10 Reps
2B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
3A
Lying Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Meadow Row
3 Sets
5-10 Reps
4B
Y Raise
1 Set
10-15 Reps
5
Good Morning
3 Sets
5-10 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
5-10 Reps
1B
Leaning One-arm Cable Curl
3 Sets
10-15 Reps
2A
Dip (Weighted)
3 Sets
5-10 Reps
2B
Hammer Curl
2 Sets
10-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
4A
Incline Fly Press (Dumbbell)
3 Sets
10-15 Reps
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
High Bar Squat (Barbell)
4 Sets
5-10 Reps
Day 3
1A
Military Press (Barbell)
3 Sets
5-10 Reps
1B
Preacher Curl (Barbell)
2 Sets
10-15 Reps
2A
Bench Press (Barbell)
3 Sets
5-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
3A
Sissy Squat
3 Sets
10-15 Reps
3B
Hammer Curl
2 Sets
10-15 Reps
4A
Chest Fly (Cable)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Front Squat (Barbell)
3 Sets
5-10 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
5-10 Reps
1B
Dips Between Chairs
2 Sets
10-15 Reps
2A
Upright Row (Cable)
3 Sets
5-10 Reps
2B
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
3A
Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Dumbbell Row
3 Sets
5-10 Reps
4B
Rear Delt Fly
2 Sets
10-15 Reps
5
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
Day 4
1A
Lat Pulldown (Single Arm)
4 Sets
5-18 Reps
1B
French Press
2 Sets
10-15 Reps
2A
T-Bar Row
3 Sets
5-10 Reps
2B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
3A
Lying Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Meadow Row
3 Sets
5-10 Reps
4B
Y Raise
2 Sets
10-15 Reps
5
Good Morning
3 Sets
5-10 Reps
Day 3
1A
Military Press (Barbell)
3 Sets
5-10 Reps
1B
Preacher Curl (Barbell)
2 Sets
10-15 Reps
2A
Bench Press (Barbell)
3 Sets
5-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
3A
Sissy Squat
3 Sets
10-15 Reps
3B
Hammer Curl
2 Sets
10-15 Reps
4A
Chest Fly (Cable)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Front Squat (Barbell)
3 Sets
5-10 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
5-10 Reps
1B
Leaning One-arm Cable Curl
3 Sets
10-15 Reps
2A
Dip (Weighted)
3 Sets
5-10 Reps
2B
Hammer Curl
2 Sets
10-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
4A
Incline Fly Press (Dumbbell)
3 Sets
10-15 Reps
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
High Bar Squat (Barbell)
4 Sets
5-10 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
5-10 Reps
1B
Leaning One-arm Cable Curl
3 Sets
10-15 Reps
2A
Dip (Weighted)
3 Sets
5-10 Reps
2B
Hammer Curl
2 Sets
10-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
4A
Incline Fly Press (Dumbbell)
3 Sets
10-15 Reps
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
High Bar Squat (Barbell)
4 Sets
5-10 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
5-10 Reps
1B
Dips Between Chairs
2 Sets
10-15 Reps
2A
Upright Row (Cable)
3 Sets
5-10 Reps
2B
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
3A
Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Dumbbell Row
3 Sets
5-10 Reps
4B
Rear Delt Fly
2 Sets
10-15 Reps
5
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
Day 3
1A
Military Press (Barbell)
3 Sets
5-10 Reps
1B
Preacher Curl (Barbell)
2 Sets
10-15 Reps
2A
Bench Press (Barbell)
3 Sets
5-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
3A
Sissy Squat
3 Sets
10-15 Reps
3B
Hammer Curl
2 Sets
10-15 Reps
4A
Chest Fly (Cable)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Front Squat (Barbell)
3 Sets
5-10 Reps
Day 4
1A
Lat Pulldown (Single Arm)
3 Sets
5-18 Reps
1B
French Press
2 Sets
10-15 Reps
2A
T-Bar Row
3 Sets
5-10 Reps
2B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
3A
Lying Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Meadow Row
3 Sets
5-10 Reps
4B
Y Raise
2 Sets
10-15 Reps
5
Good Morning
3 Sets
5-10 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
5-10 Reps
1B
Leaning One-arm Cable Curl
3 Sets
10-15 Reps
2A
Dip (Weighted)
3 Sets
5-10 Reps
2B
Hammer Curl
2 Sets
10-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
4A
Incline Fly Press (Dumbbell)
3 Sets
10-15 Reps
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
High Bar Squat (Barbell)
4 Sets
5-10 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
5-10 Reps
1B
Dips Between Chairs
2 Sets
10-15 Reps
2A
Upright Row (Cable)
3 Sets
5-10 Reps
2B
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
3A
Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Dumbbell Row
3 Sets
5-10 Reps
4B
Rear Delt Fly
2 Sets
10-15 Reps
5
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
Day 3
1A
Military Press (Barbell)
3 Sets
5-10 Reps
1B
Preacher Curl (Barbell)
2 Sets
10-15 Reps
2A
Bench Press (Barbell)
3 Sets
5-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
3A
Sissy Squat
3 Sets
10-15 Reps
3B
Hammer Curl
2 Sets
10-15 Reps
4A
Chest Fly (Cable)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Front Squat (Barbell)
3 Sets
5-10 Reps
Day 4
1A
Lat Pulldown (Single Arm)
3 Sets
5-18 Reps
1B
French Press
2 Sets
10-15 Reps
2A
T-Bar Row
3 Sets
5-10 Reps
2B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
3A
Lying Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Meadow Row
3 Sets
5-10 Reps
4B
Y Raise
2 Sets
10-15 Reps
5
Good Morning
3 Sets
5-10 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
5-10 Reps
1B
Leaning One-arm Cable Curl
3 Sets
10-15 Reps
2A
Dip (Weighted)
3 Sets
5-10 Reps
2B
Hammer Curl
2 Sets
10-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
4A
Incline Fly Press (Dumbbell)
3 Sets
10-15 Reps
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
High Bar Squat (Barbell)
4 Sets
5-10 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
5-10 Reps
1B
Dips Between Chairs
2 Sets
10-15 Reps
2A
Upright Row (Cable)
3 Sets
5-10 Reps
2B
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
3A
Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Dumbbell Row
3 Sets
5-10 Reps
4B
Rear Delt Fly
2 Sets
10-15 Reps
5
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
Day 3
1A
Military Press (Barbell)
3 Sets
5-10 Reps
1B
Preacher Curl (Barbell)
2 Sets
10-15 Reps
2A
Bench Press (Barbell)
3 Sets
5-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
3A
Sissy Squat
3 Sets
10-15 Reps
3B
Hammer Curl
2 Sets
10-15 Reps
4A
Chest Fly (Cable)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Front Squat (Barbell)
3 Sets
5-10 Reps
Day 4
1A
Lat Pulldown (Single Arm)
3 Sets
5-18 Reps
1B
French Press
2 Sets
10-15 Reps
2A
T-Bar Row
3 Sets
5-10 Reps
2B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
3A
Lying Leg Curl
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4A
Meadow Row
3 Sets
5-10 Reps
4B
Y Raise
2 Sets
10-15 Reps
5
Good Morning
3 Sets
5-10 Reps