ANTERIOR POSTERIOR SPLIT 4x/Week

**ANTERIOR POSTERIOR SPLIT** is a focused 1-week training program designed to maximize muscle growth and strength through a balanced 4-day split. Each session targets specific muscle groups, ensuring a comprehensive approach to both anterior and posterior chains. With a mix of machine and free weight exercises, you'll engage your core, legs, back, and arms, pushing your limits with varied rep ranges and intensity levels. Ideal for those looking to enhance their physique and performance, this program will keep you motivated and on track to achieve your fitness goals.

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Week 1

Ab Wheel

Leg Extension

Belt Squat

Hip Adductor (Machine)

Incline Bench Press (Dumbbell)

Cable Triceps Overhead Extension Seated

Cuff Raise

ANTERIOR A TUESDAY

Toe Press (Bilateral)

Unilateral Seated Ham Curl

Romanian Deadlift (Belt Squat)

Hip Abductor (Machine)

Underhand Lat Pulldown

Seal Row

Incline Curl (Dumbbell)

Reverse Pec Deck

POSTERIOR A WEDNESDAY 

Decline Crunch (Weighted)

Unilateral Leg Extension

Leg Press Nordic

Bench Press (Barbell)

Pec Deck (Machine)

Incline Bench Pushdown (Mini Ez Bar)

Lying Y Raise

ANTERIOR B FRIDAY

Toe Press (Unilateral)

Lying Leg Curl

Romanian Deadlift (Barbell)

Wide Grip Lat Pulldown

One Arm Machine Row

Preacher Curl (EZ Bar)

Rear Delt Fly (Cable)

POSTERIOR B SATURDAY

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