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Front back split training
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Front back split training routine by jermodh is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Front back split
Routine detail
Day 1
Front
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Day 2
Back
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Day 4
Front
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 20 Reps
Day 5
Back
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
