Workout Routine

4 day Anterior Posterior Split old

by mahir

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

Workouts

Anterior-1

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 +
amrap
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-1

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

t-bar row

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

t-bar row

2 sets

Romanian Deadlift

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

Romanian Deadlift

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

Incline Curl

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

Incline 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

Anterior-2

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-2

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

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

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

Biceps/Forearms

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
6
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec
6
–
–
12 +
amrap
100 sec
7
–
–
12 +
amrap
100 sec

Biceps/Forearms

7 sets