ANT/POST v4

Unleash your strength with the ANT/POST v4 program, an 18-week journey designed for serious lifters looking to sculpt their physique. This 4-day per week regimen targets both anterior and posterior muscle groups, combining machine, cable, and bodyweight exercises for a balanced approach to strength training. Each session is crafted to push your limits with specific rep ranges and RPE targets, ensuring you maximize your gains while honing your technique. Get ready to elevate your training and achieve the results you've been striving for!

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

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Week 15

Week 16

Week 17

Week 18

Incline Chest Press (Machine)

Single Arm Tricep Extension (Cable)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Front Raise

Pec Deck (Machine)

Leg Extension

Hip Adductor (Machine)

Abs Crunch (Machine)

Wide Grip Pull-Up

Preacher Curl (Machine)

Hammer Curl (Cable)

Archer Row (Cable)

Kelso Shrug

Cable Low Row

Back Extension

Leg Curl

Hip Abductor (Machine)

Posterior

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