Melrose YMCA Anterior/Posterior 4x a Week

Unlock your strength potential with the Melrose YMCA Anterior/Posterior program, a comprehensive 16-week training plan designed to enhance both your upper and lower body. Committed to two days a week, you'll alternate between anterior and posterior muscle groups, utilizing a variety of machines and free weights to maximize muscle engagement. Each session targets key areas like the chest, back, and legs, ensuring balanced development and functional strength. Get ready to push your limits and achieve your fitness goals with this structured and effective program!

This program is built to train the body in a simple, structured way by dividing movement patterns across two sessions.  Day 1 emphasizes the front side of the body with chest, shoulders, triceps, quads, and hip adductors through chest press, pec deck, tricep pushdowns, lateral raises, shoulder press, leg extensions, and hip adductor work.

Day 2 shifts focus to the back side of the body with lats, upper back, biceps, hamstrings, calves, and hip abductors through lat pulldowns, chest-supported rows, preacher curls, hammer curls, calf raises, seated hamstring curls, and hip abduction work.  Because the plan relies heavily on guided equipment, it appears designed to keep exercise selection straightforward and easy to follow.

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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

Week 15

Week 16

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Posterior

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

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