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Anterior Posterior / Push Pull
by Wvik L.
Program Description
clear and simple plan for progress, moderate volume focusing on close to failure sets, keep a target of 6-10 reps for most exercises can go higher if it makes sense for the exercise..be patient and allow progressive overload to happen. make sure to pay attention of calorie intake, sleep, water intake, and other out of training variables. .optional supersets and exercise variation switches can be done every other day or 4 times a week . . . . . . .Day 1: A . . . . . . .Day 2: rest . . . . . . .Day 3: B . . . . . . .Day 4: rest . . . . . . .Day 5: C . . . . . . .Day 6: D . . . . . . .Day 7: rest . . . . . . . There is no hip hinge in the program but it may benefit from one, likely best placed on A day and reduce sets for Leg curls on B day
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
May 31, 2024 03:44
Last Edited
Jun 01, 2024 01:15
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Week 1
1 / 10 Weeks
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10
Day 1
1A
Dip (Weighted)
3 Sets
@9
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
@8.5
2A
Leg Extension
2 Sets
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
@8.5
3A
Single Arm Pushdown
3 Sets
@10
3B
One Arm Lateral Raise (Cable)
3 Sets
@10
3C
Neck Curl
2 Sets
@8.5
Day 2
1A
Seated Row (Cable)
4 Sets
@9.5
1B
Leg Curl
3 Sets
@10
2A
Hanging Leg Raise
3 Sets
@10
2B
Lat Pulldown (Single Arm)
2 Sets
@9.5
3A
Standing Pullover (Cable)
2 Sets
@10
3B
Standing Calf Raise
2 Sets
@10
3C
Rope Curl
2 Sets
@10
Day 3
1
Squat (Barbell)
2 Sets
@8.5
2A
AD Press
2 Sets
@9
2B
Leg Extension
2 Sets
@10
3
Incline Bench Press (Barbell)
3 Sets
@9
4A
Lateral Raise (Dumbbell)
3 Sets
@10
4B
Tricep Extension (Cable)
3 Sets
@10
5A
Pec Deck (Machine)
2 Sets
@10
5B
Neck Extension
2 Sets
@8.5
Day 4
1A
Lat Pulldown (Neutral Grip)
3 Sets
@9.5
1B
Cable Crunch
3 Sets
@10
2
Single Arm Row (Dumbbell)
3 Sets
@10
3A
Bicep Curl (Cable)
3 Sets
@10
3B
Lying Leg Curl
3 Sets
@10
4A
Rear Delt Fly (Machine)
3 Sets
@10
4B
Standing Calf Raise
2 Sets
@10