Posterior / Legs / Anterior / Rest

Program Description

Doing this split will allow you to work muscle groups without intervening with others later on. Most would do a PPL but when hitting back, your biceps will be worked and thus making them fatigued by the time you get to biasing just biceps. Same thing with chest and triceps. This split is also prioritizing shoulders / arms, hence why those are the first in the workouts and not anywhere near the end. Don’t worry, you can still target your chest and back effectively on either day because there aren’t any exercises that will limit your muscle groups later on. If you still find this split to your liking, want to prioritize chest and back? Hit them first/ early in the workout and then the other muscle groups. Also put leg day in between both upper body days to give more rest time. This split is meant to be 3 on 1 off. So hit all exercises across three straight days, then take a day off. Repeat the cycle.

Program Overview