The Johnny Bravo Program (Front/Back Split)

Rune Lauritzen

Hey, fellas! Want that cartoon-level upper body that turns heads and makes the ladies swoon? Johnny Bravo's Front/Back Split delivers: massive chest, boulder shoulders, wide V-taper back, and arms that scream "hey hey hey!" Legs? Just enough to walk confidently – we're all about the mirror muscles here.

This 5-day (Mon–Fri) high-frequency Front/Back antagonist split alternates "Front" days (chest, front delts, quads, fresh biceps) and "Back" days (lats, rear delts, hams, fresh triceps). Strict alternation creates "A" weeks (3 Bench + 2 Row days) and "B" weeks (3 OHP + 2 Deadlift days) for automatic variety.

Why it works:
- Arms crushed every session – direct when fresh, indirect opposite day – for unreal size and pumps.
- Antagonist setup kills pre-fatigue so curls and tricep work stay strong.
- Heavy upper focus with light leg maintenance.

Progression:
- Main lifts (Bench, OHP, Cable Rows, Deadlift): 6-week undulating wave – Weeks 1–2: 4×10–12 | 3–4: 4×6–8 | 5–6: 4×4–6. Deload, repeat heavier.
- Accessories: Double progression in fixed ranges – hit top reps across sets twice → add weight.II

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

MAIN LIFT WEEKS
1 - 2 - Volume Phase
3 - 4 - Hypertrophy Phase
5 - 6 - Strength Phase
7 - Deload

Bench Press (Barbell)

Bicep Curl (EZ Bar)

AD Press (Smith Machine)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Leg Extension

Front A –  Volume Phase

Front A - Hypertrophy Phase

Front A - Strength Phase

Deadlift (Barbell)

Single Arm Row (Dumbbell)

Face Pull

Overhead Tricep Extension (Cable)

Back B - Deload 

Front A - Deload 

Front A - Volume Phase

Overhead Press (Barbell)

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Hammer Curl (Cable)

Abs Crunch (Machine)

Bicep Curl (Machine)

Front B - Volume Phase

Front B - Hypertrophy Phase

Front B - Strength Phase

Front B - Deload 

Seated Row (Cable)

Lat Pulldown

Standing Pullover (Cable)

Tricep Pushdown (Cable)

Hamstring Curl

Back A - Volume Phase

Back A - Hypertrophy Phase

Back A - Strength Phase

Back A - Deload 

Back B - Volume Phase

Back B - Hypertrophy Phase

Back B - Strength Phase

1 reviews for The Johnny Bravo Program (Front/Back Split)

Rune Lauritzen