Anterior/Posterior Split: 4-Day Plan
Bulking
Intermediate
None
Plan Details
The Anterior/Posterior Split: 4-Day Plan routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A 4-day anterior/posterior split: front-of-body days (quads, chest, front delts, biceps, abs) and back-of-body days (hamstrings, glutes, back, rear delts, triceps), so every muscle is trained twice a week. Monday and Tuesday are heavier strength days; Thursday and Friday use 10-15 reps to build muscle. About 60-65 minutes a session. Mon: Anterior (Strength) Tue: Posterior (Strength) Wed: Rest or light cardio Thu: Anterior (Hypertrophy) Fri: Posterior (Hypertrophy) Sat-Sun: Rest Increase the weight when you complete every rep with good form two sessions in a row: 1-2.5 kg (2.5-5 lb) on upper-body lifts, 2.5-5 kg (5-10 lb) on lower-body lifts. On isolation moves, add 1-2 reps first. Full guide: jefit.com/blog/anterior-posterior-split-the-complete-guide-to-front-back-training
Routine detail
Mon
Anterior: Strength
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Posterior: Strength
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Thu
Anterior: Hypertrophy
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Fri
Posterior: Hypertrophy
Est. 0 min
8 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Back Hyperextension
2 Sets x 15 Reps
