Anterior posterior x3 6 day split

Unlock your strength with the Posterior Anterior x3 6-Day Split, a comprehensive 8-week program designed for serious lifters. This split targets both anterior and posterior muscle groups, ensuring balanced development and optimal growth. With six training days each week, you'll engage in a variety of exercises, from dumbbell incline presses to barbell squats, all tailored to push your limits. Get ready to sculpt your physique and elevate your performance in the gym!

Gain significant size strength through scientific principles and techniques

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

High To Low Chest Fly

Spider Curl

Leg Extension

Hack Squat

Lateral Raise (Dumbbell)

Cable Crunch

Anterior A

Bench Press (Smith Machine)

Chest Fly (Machine)

Squat (Barbell)

Overhead Press (Machine)

Incline Curl (Dumbbell)

Side Crunch (Cable)

Anterior B

Dip (Weighted)

Overhead Press (Barbell)

Strict Curl

Hanging Leg Raise

Lying Pullover (Cable)

Anterior C

Pull-Up (Weighted)

T-Bar Row

Leg Curl

Romanian Deadlift (Barbell)

Calf Raise (Leg Press)

Posterior C

Tricep Kickback (Cable)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Hip Thrust (Barbell)

Posterior B

Overhead Tricep Extension (Cable)

Back Extension (Weighted)

Seated Row (Machine)

Kelso Shrug

Posterior A

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