Anterior Posterior Split

**Anterior Posterior Split** is an 8-week program designed to optimize muscle growth and strength through a balanced approach targeting both the anterior (front) and posterior (back) muscle groups. With 32 training sessions spread across the weeks, this program emphasizes double progression—allowing you to increase weights or reps while maintaining a 0-1 RIR (reps in reserve) for maximum intensity. Expect to engage in a variety of machine-based exercises that effectively isolate and develop your chest, shoulders, back, and legs, all while incorporating ample rest periods to enhance recovery and performance. Get ready to elevate your lifting game and achieve your physique goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Every set 0-1 rir
3 min rest
Double progression

Pec Deck (Machine)

Incline Bench Press (Smith Machine)

Lateral Raise (Machine)

Shoulder Press (Machine)

Tricep Extension (Cable)

Seated Dip (Machine)

Leg Extension

Leg Press

Hip Adductor (Machine)

Abs Crunch (Machine)

Wrist Extension (Dumbbell)

Chest Supported Row (Machine)

Wide Grip Lat Pulldown

Lat Pulldown (Single Arm)

Preacher Curl (Machine)

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Calf Raise (Machine)

Wrist Curls

Posterior

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