Anterior/Posterior 4 day split

This is a modern take on the Anterior Posterior split where it is structured more as a (Push + Quads) and (Pull + Hamstrings and calves).

This is in order to prevent overlapping fatigue and therefore maximise Motor Unit Recruitment

Transform your physique with the Anterior/Posterior 4-Day Split, an 18-week advanced bodybuilding program designed for serious lifters. This six-day-a-week regimen balances anterior and posterior muscle groups, ensuring comprehensive development and strength gains. Each 80-minute session is packed with targeted exercises that challenge your limits and sculpt your body. Equip yourself with a full gym and get ready to push your training to new heights!

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Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Shoulder Press (Machine)

Single Arm Tricep Extension (Cable)

JM Press

Leg Press (45 Degrees)

Leg Extension

Chest Supported Row (Machine)

Single Arm Lat Row

Lat Pulldown (Single Arm)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Seated Hamstring Curl

Calf Raise (Machine)

Posterior

Plank

Abs Crunch (Weighted)

Leg Raise (Captain's Chair)

Abs (At home)

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