Stoney’s A/P Split 🦂

Unleash your potential with Stoney’s A/P Split, a focused 6-week program designed for serious lifters looking to enhance their strength and aesthetics. Comprising 4 training days each week, this program emphasizes both anterior and posterior muscle groups through a variety of compound and isolation exercises. With a total of 15 exercises and 22 sets, you'll target everything from glutes to biceps, ensuring balanced development and improved performance. Equip yourself with the tools you need to elevate your training and achieve your fitness goals!

This is a 4 day split to cover all your muscles! It includes a 2 on, 1 off, 2 on, 2 off, repeat schedule

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Hip Thrust (Smith Machine)

Hip Abduction

Bicep Curl (Dumbbell)

Reverse Curl (Cable)

Supination

Wrist Curl (Cable)

Frontal Lat Pulldown

Sagittal Lat Pullover

Upper Back Row (Smith Machine)

Shrug (Smith Machine)

Seated Leg Curl

Lying Leg Curl

SLDL (Hyperextension)

Calf Raise (Leg Press)

Head Lift

Posterior

Pec Press (Smith Machine)

Serratus Press (Smith Machine)

Upper Pec Fly

Tricep Pushdown

Overhead Tricep Extension (Dumbbell)

Pullover (Dumbbell)

Ab Crunch

Oblique Bend

Lateral Raise (Cable)

Shoulder Press (Smith Machine)

Leg Extension

Leg Press

Adductor Squeeze

Tibia Raise

Neck Curl (Dumbbell)

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