Workout Routine

4 day Anterior Posterior Split

by mahir

Dyanmic Double Progression for all except for Leg and Bodyweight compunds do Double Progression.

Workouts

Anterior

Smith incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
210 sec
2
–
–
6
210 sec
3
–
–
6 +
amrap
210 sec

Smith incline bench press

3 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
250 sec
2
–
–
6 +
amrap
250 sec

Hack Squat

2 sets

Seated Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
135 sec
2
–
–
10
135 sec
3
–
–
10 +
amrap
135 sec

Seated Chest Fly

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
110 sec
2
–
–
8
110 sec
3
–
–
8 +
amrap
110 sec

cable lateral raise

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
230 sec
2
–
–
6 +
amrap
230 sec

leg press

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
75 sec
2
–
–
12
75 sec
3
–
–
12
75 sec
4
–
–
12 +
amrap
75 sec

calf raise

4 sets

1 arm Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
130 sec
2
–
–
10
130 sec
3
–
–
10
130 sec
4
–
–
10 +
amrap
130 sec

1 arm Tricep Pushdown

4 sets

Hip abduction/adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
130 sec
2
–
–
12
130 sec
3
–
–
12
130 sec
4
–
–
12 +
amrap
130 sec

Hip abduction/adduction

4 sets

Posterior

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
210 sec
2
–
–
10
210 sec
3
–
–
10 +
amrap
210 sec

pullup

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10 +
amrap
120 sec

leg curl

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
160 sec
2
–
–
8
160 sec
3
–
–
8 +
amrap
160 sec

seated cable row

3 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10 +
amrap
120 sec

Lying Leg Curl

2 sets

Cable rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10 +
amrap
120 sec

Cable rear delt fly

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8 +
amrap
120 sec

seated incline curl

4 sets

Hanging legs raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

Hanging legs raises

4 sets

Wrist Curl./Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
20
120 sec
4
–
–
12 +
amrap
120 sec

Wrist Curl./Extension

4 sets

Anterior

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
210 sec
2
–
–
8 +
amrap
210 sec

incline bench press

2 sets

Single Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10 +
amrap
180 sec

Single Leg Extension

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
210 sec
2
–
–
12 +
amrap
210 sec

dip

2 sets

Cable abs crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Cable abs crunch

4 sets

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
135 sec
2
–
–
10 +
amrap
135 sec

Pec Deck Fly

2 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
75 sec
2
–
–
12
75 sec
3
–
–
12
75 sec
4
–
–
12 +
amrap
75 sec

Calf Raise

4 sets

1 arm Overhead Triceps

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
130 sec
2
–
–
8
130 sec
3
–
–
8
130 sec
4
–
–
8 +
amrap
130 sec

1 arm Overhead Triceps

4 sets

Incline Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
105 sec
2
–
–
8
105 sec
3
–
–
8 +
amrap
105 sec

Incline Lateral Raise

3 sets

Posterior

Machine Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Machine Pullover

3 sets

Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
250 sec
2
–
–
8 +
amrap
250 sec

Romanian Deadlift

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
210 sec
2
–
–
6 +
amrap
210 sec

t-bar row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
170 sec
2
–
–
8
170 sec
3
–
–
8 +
amrap
170 sec

lat pulldown

3 sets

Incline Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
105 sec
2
–
–
10
105 sec
3
–
–
10
105 sec
4
–
–
10 +
amrap
105 sec

Incline Lateral Raise

4 sets

1 arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
8
120 sec
3
–
–
8 +
amrap
120 sec

1 arm preacher curl

3 sets

Facepull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10 +
amrap
120 sec

Facepull

4 sets

Preacher Hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
8
120 sec
3
–
–
8 +
amrap
120 sec

Preacher Hammer curl

3 sets