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.

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Front-Side Workout 1

Exercise 1

Leg Extension How to
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
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
3 sets
8,8,10 reps
-- rest

Exercise 4

Overhead Dumbbell Press You'll need: Dumbbells How to
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
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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
2 sets
10 reps
-- rest

Exercise 7

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

Exercise 8

Machine Crunch
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3 sets
20 reps
-- rest

Back-Side Workout 1

Exercise 1

Romanian Deadlift
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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
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3 sets
10 reps
-- rest

Exercise 3

Dumbbell Lying Triceps Extension You'll need: Dumbbells, Bench How to
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
4 sets
8,8,10,10 reps
-- rest

Exercise 5

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

Exercise 6

Front Pulldown
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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
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2 sets
8 reps
-- rest

Exercise 8

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

Front-Side Workout 2

Exercise 1

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

Exercise 7

Concentration Curl
exercise image placeholder
2 sets
10 reps
-- rest

Exercise 8

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

Exercise 2

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

Exercise 5

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
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
3 sets
15 reps
-- rest

Exercise 7

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

Exercise 8

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