Posterior / Legs / Anterior / Rest

Mike D.

Transform your physique in just one week with this focused 3-day program targeting your posterior, legs, and anterior muscles. Each session is designed to maximize strength and muscle growth through a combination of machine and free weight exercises, including the Hack Squat and Stiff Leg Deadlift. With a balanced approach to training, you'll build a powerful lower body while also enhancing your upper body strength. Get ready to push your limits and see results!

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.

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Week 1

Seated Hamstring Curl

Hack Squat

Stiff Leg Deadlift

Calf Raise (Leg Press)

Hip Adductor (Machine)

Leg Extension

Legs

Chest / Biceps / Shoulders
Prioritizing Shoulders n Biceps

Preacher Curl (Dumbbell)

Lateral Raise (Cable)

Bayesian Curl

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Shoulder Press (Machine)

Posterior 

Rear Delt / Triceps / Back
Prioritizing Shoulders and Triceps, starting back with heavy rowing

1 reviews for Posterior / Legs / Anterior / Rest

Mike D.