Workout Routines

Back to Front 2-Day Split Routine

Get the most bang for your training buck by splitting your workout this way.—

by
Bodybuilder
Duration 2 days
Exercises 33
Equipment Yes

Flip a coin 100 times and chances are good it'll come up heads 50% of the time. Apply this to bodypart training and it'’s sort of like splitting it into just two workouts. Choice A might be the upper-body vs. lower-body split; choice B, another logical way to break it down, is the push vs. pull. Both systems of training are highly effective, and trainees typically choose one or the other when following the two-day split.

But, alas, this two-day coin has three sides, the third being a unique way to shake up your training by splitting your workout into front and back - something you'’ve probably never considered. Here'’s how it works: You train the muscle groups on the front side of the body one day, then train the muscle groups on the back side on day two.

Each body part gets hit with both heavier weights in a lower rep range to build strength and size and lighter-weight, higher-rep sets to help build detailed, lean mass and strength endurance. The next time you train those body parts, the order is modified slightly with new moves inserted to stimulate the target muscle from new angles.

So in the end, you follow the logic of a smart muscle-building program that'’s just extreme enough to offer an altogether different approach. 

Choose your weights to approach muscle failure by the rep range listed.

Front-Side Workout 1

Exercise 1

Leg Extension How to
Leg Extension thumbnail
4 sets
6,8,10,12 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 2

Flat Dumbbell Press You'll need: Bench, Dumbbells How to
Flat Bench Dumbbell Press thumbnail
4 sets
6,6,10,15 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 3

Decline Barbell Bench Press You'll need: Bench, Barbell How to
Decline Barbell Bench Press thumbnail
3 sets
8,8,10 reps
-- rest

Exercise 4

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
4 sets
12,8,8,8 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 5

Machine Preacher Curl
exercise image placeholder
3 sets
12,8,8 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 6

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
2 sets
10 reps
-- rest

Exercise 7

Hanging Knee Raise You'll need: Pullup Bar How to
Hanging Knee Raise thumbnail
3 sets
15 reps
-- rest

Exercise 8

Machine Crunch
exercise image placeholder
3 sets
20 reps
-- rest

Back-Side Workout 1

Exercise 1

Romanian Deadlift
exercise image placeholder
4 sets
8,8,10,12 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 2

Reverse Pec Deck Flye
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 3

Dumbbell Lying Triceps Extension You'll need: Dumbbells, Bench How to
Dumbbell Lying Triceps Extension thumbnail
4 sets
12,10,10,10 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 4

Cable Kickback You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Kickback thumbnail
4 sets
8,8,10,10 reps
-- rest

Exercise 5

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
12 reps
-- rest

Exercise 6

Front Pulldown
exercise image placeholder
4 sets
12,8,8,8 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 7

Reverse-Grip Barbell Bent-Over Row
exercise image placeholder
2 sets
8 reps
-- rest

Exercise 8

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
10 reps
-- rest

Front-Side Workout 2

Exercise 1

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
5 sets
12,8,6,8,12 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 2

Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
6,8,12,15 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 3

Flat Bench Flye
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 4

Leaning Dumbbell Lateral Raise You'll need: Dumbbells, Squat Rack How to
Leaning Dumbbell Lateral Raise thumbnail
2 sets
10 reps
-- rest

Exercise 5

Front Cable Raise
exercise image placeholder
3 sets
12,8,8 reps
-- rest

Exercise 6

Standing EZ-Bar Biceps Curl You'll need: EZ-Bar How to
Standing EZ-Bar Biceps Curl thumbnail
3 sets
12,8,8 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 7

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
2 sets
10 per arm reps
-- rest

Exercise 8

Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Crunch thumbnail
3 sets
15 reps
-- rest

Exercise 9

Oblique Crunch
exercise image placeholder
3 sets
20 reps
-- rest

Back-Side Workout 2

Exercise 1

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
3 sets
10 reps
-- rest

Exercise 2

Smith Machine Shrug
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 3

Glute-Ham Raise
exercise image placeholder
3 sets
8,8,10 reps
-- rest

Exercise 4

Lying Leg Curl
lying-leg-curl thumbnail
2 sets
10 reps
-- rest

Exercise 5

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
4 sets
8,10,12,12 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 6

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
15 reps
-- rest

Exercise 7

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
4 sets
6,6,12,15 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 8

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
to failure reps
-- rest
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