Anterior / Posterior

This program I made for myself primarily to help me bring up my legs as the frequency is anywhere from 2.5-3x per week on any given muscle. I specifically put leg movements at the beginning for myself because I want to focus them more, but if you’re lagging in any body part like triceps or chest then you could absolutely put a movement for that muscle first instead. This is a program to be ran on a science based mindset.


After Day 3 (Cardio, Abs, Stretching) you can either take a rest day or repeat. Program is mostly intended for those like myself who have a problem taking a rest day, think of Day 3 as active recovery. Still try and incorporate a complete rest day from the gym at some point.

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Week 1

Treadmill

Cable Crunch

Decline Sit Up (Weighted)

Leg Raise (Captain's Chair)

Stretching

Take all sets to 0-1 RITake all sets to 0-1 RIR
Some exercises can be 1 set if feel fatigued enough.

Hack Squat

Leg Extension

Hip Adductor (Machine)

Tricep Extension (Cable)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Anterior Day

Take all sets to 0-1 RIR
Some exercises can be 1 set if feel fatigued enough.

Stiff Leg Deadlift

Seated Calf Raise

Hip Thrust (Machine)

T-Bar Row

Lat Pulldown (Close Grip)

Shrug (Dumbbell)

Rear Delt Fly (Cable)

Bicep Curl (Cable)

Posterior Day

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