Split training anterior and posterior muscle chain: 4 workouts per week.

Get the most out of your workout by dividing your activities as follows:

Flip a coin up 100 times, and chances are good that 50% of the time it will land on the same side. Apply this to your body workouts, and it looks like a split workout where you figuratively divide it into two workouts.

Option # 1: you can divide your workouts into the upper and lower body, where in one workout you work on the muscles of the upper part, in the second over the lower. There are 4 lessons in total.

Option # 2: Another logical way is “push-pull” training, where in one lesson you work on the muscles whose functions are to perform pushing movements – presses. On the other, you use the muscles that are responsible for the pulling movements.

Both training systems are highly effective, and athletes generally choose one or the other two-day split system.

But, this double-sided coin has a third side. This is a unique way to train your body where you divide your workouts into anterior and posterior muscle chains – something you probably never considered.

Here’s what it looks like: In one session, you work on the muscle groups that are on the front of your body. In the second, work out the muscles that make up the posterior muscle chain of your body.

Each area is loaded with heavier weights in a lower rep range to increase muscle strength and size. As well as using lighter weights, with a high number of repetitions, which help give muscles endurance and, taking into account nutrition, detailed relief.

The exercise order in this program has been slightly modified and new movements have been added to stimulate the target muscles at new angles.

So, you are following a smart muscle building workout program that is so out of the box that it offers a completely different approach to doing it.

Сгибание ног в тренажёре

Training tip

  • Workouts are held 4 days a week: Monday – workout # 1 for the anterior muscle chain, Tuesday – workout # 1 for the posterior muscle chain, Thursday – workout # 2 for the anterior muscle chain, Friday – workout # 2 for the back muscle chain.
  • Select your working weight to approach muscle failure within the specified rep range.
  • Do 1-2 warm-up sets before each exercise, but if you need more, do more, just don’t tire the muscles before the main load.

# 1 Front Chain Muscle Training

  1. Front Barbell Squat – 4 sets of 6, 8, 10, 12 reps. Rest 2 minutes between sets.
  2. Flat Dumbbell Press – 4 sets of 6, 6, 10, 15 reps. Rest 60-90 seconds between sets.
  3. Incline Bench Press – 3 sets of 8, 8, 10 reps. Rest 60-90 seconds between sets.
  4. Seated Dumbbell Press – 4 sets of 12, 8, 8, 8 reps. Rest 60-90 seconds between sets.
  5. Biceps Machine Curl – 3 sets of 12, 8, 8 reps. Rest 60-90 seconds between sets.
  6. Sitting Incline Dumbbell Curl – 2 sets of 10 reps. Rest 60-90 seconds between sets.
  7. Hanging Knee Raises – 3 sets of 15 reps. Rest 60-90 seconds between sets.
  8. Kneeling upper block crunches – 3 sets of 20 reps. Rest 60-90 seconds between sets.

Posterior Chain # 1 Workout

  1. Romanian thrust – 4 sets of 8, 8, 10, 12 reps. Rest 2 minutes between sets.
  2. Pec Deck Arm Raise – 3 sets of 10 reps. Rest 60-90 seconds between sets.
  3. Dumbbell Dumbbell Extension – 4 sets of 12, 10, 10, 10 reps. Rest 60-90 seconds between sets.
  4. Extension of the arms on the lower block in the slope – 4 sets of 8, 8, 10, 10 reps with each arm. Rest 60-90 seconds between sets.
  5. Standing Calf Raises – 3 sets of 12 reps per leg. Rest 60-90 seconds between sets.
  6. Wide Grip Rows – 4 sets of 12, 8, 8, 8 reps. Rest 60-90 seconds between sets.
  7. Reverse Grip Bent Over Row – 2 sets of 8 reps. Rest 60-90 seconds between sets.
  8. Dumbbell Shrugs – 3 sets of 10 reps Rest 60-90 seconds between sets.

Front muscle chain # 2 training

  1. Hack Barbell Squat – 5 sets of 12, 8, 6, 8, 1 reps. Rest 2 minutes between sets.
  2. Incline Dumbbell Press – 4 sets of 6, 8, 12, 15 reps. Rest 60-90 seconds between sets.
  3. Rows with dumbbells lying on a horizontal bench – 3 sets of 10 reps. Rest 60-90 seconds between sets.
  4. Lateral Dumbbell Raises on an Incline Bench – 2 sets of 10 reps with each arm. Rest 60-90 seconds between sets.
  5. Raising arms in front of you from the lower block (the cable runs between the legs) – 3 sets of 12, 8, 8 reps. Rest 60-90 seconds between sets.
  6. Standing EZ Barbell Curls – 3 sets of 12, 8, 8 reps. Rest 60-90 seconds between sets.
  7. Seated Dumbbell Concentrated Curls – 2 sets of 10 reps with each arm. Rest 60-90 seconds between sets.
  8. Machine Crunches – 3 sets of 15 reps. Rest 60-90 seconds between sets.
  9. Rock Climber – 3 sets of 20 reps. Rest 60-90 seconds between sets.

Posterior Chain # 2 Workout

  1. Bent Over Dumbbell Raise – 3 sets of 10 reps. Rest 60-90 seconds between sets.
  2. Smith Machine Shrugs – 3 sets of 10 reps. Rest 60-90 seconds between sets.
  3. GHR (glute ham raises) in machine – 3 sets of 10 reps. Rest 60-90 seconds between sets.
  4. Lying Leg Curl – 2 sets of 10 reps. Rest 60-90 seconds between sets.
  5. Extension of the arms on the upper block while standing – 4 sets of 8, 10, 12, 12 reps. Rest 60-90 seconds between sets.
  6. Seated Calf Raises – 3 sets of 15 reps. Rest 60-90 seconds between sets.
  7. T-Bar Rows – 4 sets of 6, 6, 12, 15 reps. Rest 60-90 seconds between sets.
  8. Wide grip pull-ups on the bar – 3 sets to failure. Rest 60-90 seconds between sets.

Leave a Reply

Your email address will not be published. Required fields are marked *