High intensity Anterior Posterior split

This 4-day program can be used by anyone who wants to build muscle in the gym. You train every muscle twice a week, and you don’t need to motivate yourself for a leg day, since you hit legs and upper body on the same day ;). So if you want to build muscle efficiently and don’t want a dedicated leg day, use this split!

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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

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Preacher Curl (Barbell)

Hammer Curl (Cable)

Leg Press

Leg Extension

Wrist Curls

Anterior Day

Lat Pulldown

Seated Row (Cable)

Standing Pullover (Cable)

Barbell Row

Single Arm Pushdown

JM Press (Smith Machine)

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Posterior Day 

Abs Crunch (Machine)

Lateral Raise (Cable)

Seated Hamstring Curl

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