Ant/Post/r/Ant/Post/r/r  front/back split

**Ant/Post/r/Ant/Post/r/r Front/Back Split** is an advanced 11-week bodybuilding program designed for dedicated lifters ready to push their limits. With 44 training sessions, this split emphasizes balanced development of both anterior and posterior muscle groups. Each workout lasts approximately 70 minutes, incorporating a variety of machines and free weights to maximize hypertrophy and strength. Whether you're looking to sculpt your physique or enhance your overall performance, this program will challenge you to achieve your fitness goals with confidence.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Tricep Pushdown (Cable)

Lat Pulldown

Seated Hamstring Curl

Single Arm Iso Row

Seated Calf Raise

Clean Deadlift

Kelso Shrug

Rear Delt Fly (Cable)

Posterior A

Neck Curl

Posterior B

Preacher Curl (Dumbbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Leg Extension

Incline Bench Press (Smith Machine)

Hip Adductor (Machine)

Lateral Raise (Machine)

Squat (Smith Machine)

Decline Crunch

Anterior A

Anterior B

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