{"id":29844,"date":"2026-01-23T17:51:28","date_gmt":"2026-01-24T00:51:28","guid":{"rendered":"https:\/\/www.jefit.com\/wp\/?p=29844"},"modified":"2026-01-23T17:51:29","modified_gmt":"2026-01-24T00:51:29","slug":"anterior-posterior-split-the-complete-guide-to-front-back-training","status":"publish","type":"post","link":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/","title":{"rendered":"Anterior Posterior Split: The Complete Guide to Front\/Back Training"},"content":{"rendered":"<p style=\"color: #000000;\"><em>Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split.<\/em><\/p>\n<h2 style=\"color: #000000;\">Introduction<\/h2>\n<p style=\"color: #000000;\">If you&#8217;ve been doing Push\/Pull\/Legs for years and feel like you&#8217;re spinning your wheels, or if Upper\/Lower splits leave you spending too much time in the gym, there&#8217;s a training approach you might have overlooked: the <strong>Anterior Posterior Split<\/strong>.<\/p>\n<p style=\"color: #000000;\">This split divides your training not by <a href=\"https:\/\/www.jefit.com\/wp\/exercise-tips\/the-movement-patterns-that-build-strength\/\" target=\"_blank\" rel=\"noopener\">movement pattern<\/a> or body region, but by the <strong>front (anterior)<\/strong> and <strong>back (posterior)<\/strong> of your body. It&#8217;s a method backed by anatomy, optimized for muscle balance, and surprisingly effective for lifters who want to train 4 days per week without compromise.<\/p>\n<p style=\"color: #000000;\">In this guide, you&#8217;ll learn:<\/p>\n<ul style=\"color: #000000;\">\n<li>The science behind anterior and posterior muscle chains<\/li>\n<li>How A\/P split compares to other popular splits<\/li>\n<li>A complete 4-day program with sets, reps, and rest times<\/li>\n<li>How to progress and avoid common mistakes<\/li>\n<li>Whether this split is right for your goals<\/li>\n<\/ul>\n<h2 style=\"color: #000000;\">What Are the Anterior and Posterior Chains?<\/h2>\n<p style=\"color: #000000;\">Before we get into programming, you need to understand what we&#8217;re actually training.<\/p>\n<h3 style=\"color: #000000;\">The Anterior Chain (Front of Your Body)<\/h3>\n<p style=\"color: #000000;\">Your anterior chain includes all the muscles on the <strong>front side<\/strong> of your body. These muscles are primarily responsible for:<\/p>\n<ul style=\"color: #000000;\">\n<li><strong>Pushing<\/strong> movements<\/li>\n<li><strong>Flexion<\/strong> (bending joints)<\/li>\n<li><strong>Forward motion<\/strong><\/li>\n<\/ul>\n<p style=\"color: #000000;\"><strong>Anterior Chain Muscles:<\/strong><\/p>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Muscle Group<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Location<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Primary Function<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Quadriceps<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Front of thighs<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Knee extension, squatting<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Hip Flexors<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Front of hips<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Lifting legs, hip flexion<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Rectus Abdominis<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Front of core<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Trunk flexion, stability<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Pectorals<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Chest<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Horizontal pushing<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Anterior Deltoids<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Front of shoulders<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Overhead pressing, front raises<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Biceps<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Front of upper arms<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Elbow flexion, curling<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"color: #000000;\"><strong>Real-world applications:<\/strong> Getting up from a chair, climbing stairs, pushing a door open, throwing a punch.<\/p>\n<h3 style=\"color: #000000;\">The Posterior Chain (Back of Your Body)<\/h3>\n<p style=\"color: #000000;\">Your posterior chain includes all the muscles on the <strong>back side<\/strong> of your body. Research shows that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23834759\/\" target=\"_blank\" rel=\"noopener\">posterior chain muscles are recruited at higher levels during trunk extension exercises<\/a>, making dedicated training essential. These muscles handle:<\/p>\n<ul style=\"color: #000000;\">\n<li><strong>Pulling<\/strong> movements<\/li>\n<li><strong>Extension<\/strong> (straightening joints)<\/li>\n<li><strong>Backward and upward motion<\/strong><\/li>\n<\/ul>\n<p style=\"color: #000000;\"><strong>Posterior Chain Muscles:<\/strong><\/p>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Muscle Group<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Location<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Primary Function<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Hamstrings<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Back of thighs<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Knee flexion, hip extension<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Glutes<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Buttocks<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Hip extension, power production<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Erector Spinae<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Along the spine<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Spinal extension, posture<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Latissimus Dorsi<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Mid-back<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Pulling, shoulder extension<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Rear Deltoids<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Back of shoulders<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Horizontal pulling<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Trapezius<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Upper back\/neck<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Scapular movement, posture<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Triceps<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Back of upper arms<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Elbow extension, pushing<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"color: #000000;\"><strong>Real-world applications:<\/strong> Running, jumping, deadlifting, pulling yourself up, maintaining posture.<\/p>\n<h3 style=\"color: #000000;\">Why Train Them Separately?<\/h3>\n<p style=\"color: #000000;\">Here&#8217;s the key insight: <strong>most people have imbalanced anterior and posterior chains.<\/strong><\/p>\n<p style=\"color: #000000;\">Modern life \u2014 sitting at desks, looking at phones, driving \u2014 creates a pattern of:<\/p>\n<ul style=\"color: #000000;\">\n<li>Tight, overactive anterior muscles (hip flexors, chest)<\/li>\n<li>Weak, underactive posterior muscles (glutes, upper back)<\/li>\n<\/ul>\n<p style=\"color: #000000;\">This leads to:<\/p>\n<ul style=\"color: #000000;\">\n<li>Rounded shoulders<\/li>\n<li>Anterior pelvic tilt<\/li>\n<li>Lower back pain<\/li>\n<li>Reduced athletic performance<\/li>\n<\/ul>\n<p style=\"color: #000000;\">A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37800401\/\" target=\"_blank\" rel=\"noopener\">2024 study published in PubMed<\/a> found that 8 weeks of posterior chain and core training was effective in reducing anterior pelvic tilt and improving vertical jump performance. By dedicating separate days to each chain, you can:<\/p>\n<ol style=\"color: #000000;\">\n<li><strong>Address imbalances directly<\/strong><\/li>\n<li><strong>Improve posture systematically<\/strong><\/li>\n<li><strong>Maximize training focus<\/strong> on each muscle group<\/li>\n<li><strong>Optimize recovery<\/strong> \u2014 front and back don&#8217;t compete for resources<\/li>\n<\/ol>\n<h2 style=\"color: #000000;\">Anterior Posterior Split vs. Other Training Splits<\/h2>\n<p style=\"color: #000000;\">How does A\/P split stack up against the popular alternatives?<\/p>\n<h3 style=\"color: #000000;\">Comparison Table<\/h3>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Factor<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">A\/P Split<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Push\/Pull\/Legs<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Upper\/Lower<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Bro Split<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Days per week<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">6<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">5-6<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Frequency per muscle<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2x\/week<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2x\/week<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2x\/week<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">1x\/week<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Session length<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60-75 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">45-60 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60-90 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60-90 min<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Recovery time<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Excellent<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Good<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Good<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Poor<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Best for<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Intermediate+<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Advanced<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">All levels<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Bodybuilding<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Muscle balance focus<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Excellent<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Moderate<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Moderate<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Poor<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"color: #000000;\">When to Choose A\/P Split<\/h3>\n<p style=\"color: #000000;\"><strong>Choose Anterior Posterior Split if:<\/strong><\/p>\n<ul style=\"color: #000000;\">\n<li>You can train <strong>4 days per week<\/strong> consistently<\/li>\n<li>You want to <strong>fix posture issues<\/strong> or muscle imbalances<\/li>\n<li>You&#8217;re bored with Push\/Pull\/Legs and want something fresh<\/li>\n<li>You want <strong>balanced aesthetics<\/strong> (not just mirror muscles)<\/li>\n<li>You&#8217;re an intermediate lifter (1+ years of training)<\/li>\n<\/ul>\n<p style=\"color: #000000;\"><strong>Don&#8217;t choose A\/P Split if:<\/strong><\/p>\n<ul style=\"color: #000000;\">\n<li>You&#8217;re a complete beginner (start with <a href=\"https:\/\/www.jefit.com\/routines\/beginner\" target=\"_blank\" rel=\"noopener\">beginner workout plans<\/a>)<\/li>\n<li>You can only train 2-3 days per week<\/li>\n<li>You&#8217;re training for powerlifting competition (use sport-specific programming)<\/li>\n<li>You prefer very short workouts (PPL might suit you better)<\/li>\n<\/ul>\n<h2 style=\"color: #000000;\">The Complete 4-Day A\/P Split Program<\/h2>\n<p style=\"color: #000000;\">Here&#8217;s a battle-tested program you can start this week. The foundation is built on the <a href=\"https:\/\/www.jefit.com\/wp\/exercise-tips\/3-power-lifts-that-build-full-body-strength-fast\/\" target=\"_blank\" rel=\"noopener\">big three compound lifts<\/a> \u2014 squat, bench press, and deadlift \u2014 that have been the cornerstone of strength programs for decades.<\/p>\n<h3 style=\"color: #000000;\">Weekly Structure<\/h3>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Monday<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Anterior (Strength Focus)<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Tuesday<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Posterior (Strength Focus)<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Wednesday<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">REST or Light Cardio<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Thursday<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Anterior (Hypertrophy Focus)<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Friday<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Posterior (Hypertrophy Focus)<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\"><strong>Saturday-Sunday<\/strong><\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">REST<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"color: #000000;\">Day 1: Anterior \u2014 Strength Focus<\/h3>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Exercise<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Sets<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Reps<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Rest<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Notes<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Back Squat<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">5<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Work up to heavy set<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Barbell Bench Press<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">5<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Controlled descent<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Overhead Press<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">6<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2.5 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Strict form, no leg drive<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Leg Extension<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">10<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Squeeze at top<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Incline Dumbbell Press<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">8<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Upper chest focus<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Barbell Curl<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">8<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">No swinging<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"color: #000000;\"><strong>Total time:<\/strong> ~65 minutes<\/p>\n<h3 style=\"color: #000000;\">Day 2: Posterior \u2014 Strength Focus<\/h3>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Exercise<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Sets<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Reps<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Rest<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Notes<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Conventional Deadlift<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">5<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Reset each rep<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Barbell Row<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">5<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Pull to lower chest<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Weighted Pull-Up<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">6<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2.5 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Add weight when possible<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Romanian Deadlift<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">8<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Feel the hamstring stretch<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Face Pull<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">15<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Light, controlled<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Tricep Pushdown<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">10<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Lock elbows in place<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"color: #000000;\"><strong>Total time:<\/strong> ~65 minutes<\/p>\n<h3 style=\"color: #000000;\">Day 3: REST<\/h3>\n<p style=\"color: #000000;\">Options:<\/p>\n<ul style=\"color: #000000;\">\n<li>Complete rest<\/li>\n<li>20-30 minutes light walking<\/li>\n<li>Mobility\/stretching routine<\/li>\n<li>Foam rolling<\/li>\n<\/ul>\n<h3 style=\"color: #000000;\">Day 4: Anterior \u2014 Hypertrophy Focus<\/h3>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Exercise<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Sets<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Reps<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Rest<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Notes<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Leg Press<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">10<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Feet shoulder-width<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Dumbbell Bench Press<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">10<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Full range of motion<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Arnold Press<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">12<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Rotation adds front delt work<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Hack Squat or Sissy Squat<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">12<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Quad isolation<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Cable Fly<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">15<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Constant tension<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Incline Dumbbell Curl<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">12<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Full stretch at bottom<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Hanging Leg Raise<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">12<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Control the movement<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"color: #000000;\"><strong>Total time:<\/strong> ~60 minutes<\/p>\n<h3 style=\"color: #000000;\">Day 5: Posterior \u2014 Hypertrophy Focus<\/h3>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Exercise<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Sets<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Reps<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Rest<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Notes<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Romanian Deadlift<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">10<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2 min<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Hip hinge, soft knees<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Seated Cable Row<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">4<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">10<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Squeeze shoulder blades<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Lat Pulldown<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">12<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Lean back slightly<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Hip Thrust<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">12<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">90 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Pause at top<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Lying Leg Curl<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">12<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Slow negative<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Reverse Fly<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">15<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Rear delt isolation<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Overhead Tricep Extension<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">3<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">12<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Full stretch<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Back Extension<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">15<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">60 sec<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Bodyweight, controlled<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"color: #000000;\"><strong>Total time:<\/strong> ~65 minutes<\/p>\n<h2 style=\"color: #000000;\">Progressive Overload: How to Keep Making Gains<\/h2>\n<p style=\"color: #000000;\">The program above is just a starting point. To keep progressing, you need <strong>progressive overload<\/strong> \u2014 gradually increasing the demands on your muscles over time.<\/p>\n<h3 style=\"color: #000000;\">When to Increase Weight<\/h3>\n<p style=\"color: #000000;\">Increase the load when you can complete all prescribed reps <strong>with good form<\/strong> for <strong>two consecutive sessions<\/strong>.<\/p>\n<h3 style=\"color: #000000;\">How Much to Add<\/h3>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Movement Type<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Weight Increase<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Upper body compounds<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2.5-5 lbs (1-2.5 kg)<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Lower body compounds<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">5-10 lbs (2.5-5 kg)<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Isolation exercises<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">2.5 lbs or add 1-2 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"color: #000000;\">The Importance of Tracking<\/h3>\n<p style=\"color: #000000;\">Here&#8217;s the truth: <strong>if you&#8217;re not tracking, you&#8217;re guessing.<\/strong><\/p>\n<p style=\"color: #000000;\">You need to know what you lifted last week to know if you&#8217;re progressing this week. Whether you use a notebook, spreadsheet, or workout app, record every session.<\/p>\n<p style=\"color: #000000;\"><em>Pro tip: I log every workout in Jefit \u2014 it tracks my weights automatically and shows me when I&#8217;m ready to progress. The muscle recovery feature also helps me see which areas need more rest before hitting them again.<\/em><\/p>\n<h2 style=\"color: #000000;\">Recovery: The Other Half of the Equation<\/h2>\n<p style=\"color: #000000;\">Training breaks your muscles down. <strong>Recovery builds them back stronger.<\/strong> A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33683497\/\" target=\"_blank\" rel=\"noopener\">systematic review and meta-analysis<\/a> found that 12-16 weeks of posterior chain resistance training significantly improved pain, disability, and muscle strength in patients \u2014 demonstrating the importance of proper training and recovery protocols.<\/p>\n<h3 style=\"color: #000000;\">Muscle Recovery Times<\/h3>\n<table style=\"width:100%; border-collapse: collapse; color: #000000;\">\n<thead>\n<tr style=\"background-color: #f5f5f5;\">\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Muscle Group<\/th>\n<th style=\"border: 1px solid #ddd; padding: 12px; text-align: left;\">Recovery Time<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Small (Biceps, Triceps, Rear Delts)<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">24-48 hours<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Medium (Chest, Lats, Front Delts)<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">48-72 hours<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">Large (Quads, Hamstrings, Glutes)<\/td>\n<td style=\"border: 1px solid #ddd; padding: 10px;\">72-96 hours<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"color: #000000;\">Recovery Checklist<\/h3>\n<p style=\"color: #000000;\"><strong>Sleep:<\/strong><\/p>\n<ul style=\"color: #000000;\">\n<li>Aim for 7-9 hours per night<\/li>\n<li>Consistent sleep schedule<\/li>\n<li>Dark, cool room<\/li>\n<\/ul>\n<p style=\"color: #000000;\"><strong>Nutrition:<\/strong><\/p>\n<ul style=\"color: #000000;\">\n<li>Protein: 0.8-1g per pound of bodyweight<\/li>\n<li>Calories: Slight surplus for muscle gain, slight deficit for fat loss<\/li>\n<li>Hydration: At least 0.5oz per pound of bodyweight<\/li>\n<\/ul>\n<h2 style=\"color: #000000;\">Common Mistakes (And How to Avoid Them)<\/h2>\n<h3 style=\"color: #000000;\">Mistake #1: Wrong Exercise Classification<\/h3>\n<p style=\"color: #000000;\"><strong>The problem:<\/strong> Putting posterior exercises on anterior day (or vice versa).<\/p>\n<p style=\"color: #000000;\"><strong>The fix:<\/strong> Classify by <strong>muscle location<\/strong>, not movement pattern. If it trains the front \u2192 Anterior day. If it trains the back \u2192 Posterior day.<\/p>\n<h3 style=\"color: #000000;\">Mistake #2: Neglecting the Posterior Chain<\/h3>\n<p style=\"color: #000000;\"><strong>The problem:<\/strong> Going hard on anterior day and phoning in posterior day.<\/p>\n<p style=\"color: #000000;\"><strong>The fix:<\/strong> Track your lifts. Your deadlift and row should progress at similar rates to your squat and bench.<\/p>\n<h3 style=\"color: #000000;\">Mistake #3: Not Tracking Progress<\/h3>\n<p style=\"color: #000000;\"><strong>The problem:<\/strong> Walking into the gym without knowing what you lifted last week.<\/p>\n<p style=\"color: #000000;\"><strong>The fix:<\/strong> Log every workout. Write it down, use a spreadsheet, or use a workout tracking app.<\/p>\n<h3 style=\"color: #000000;\">Mistake #4: Skipping Rest Days<\/h3>\n<p style=\"color: #000000;\"><strong>The problem:<\/strong> Training 5-6 days instead of 4.<\/p>\n<p style=\"color: #000000;\"><strong>The fix:<\/strong> Trust the process. Rest days are when you actually grow.<\/p>\n<h2 style=\"color: #000000;\">Frequently Asked Questions<\/h2>\n<h3 style=\"color: #000000;\">Can I train 3 days per week instead of 4?<\/h3>\n<p style=\"color: #000000;\">Yes, but you&#8217;ll need to rotate: Week 1: A \u2192 P \u2192 A, Week 2: P \u2192 A \u2192 P.<\/p>\n<h3 style=\"color: #000000;\">Where does core training fit in?<\/h3>\n<p style=\"color: #000000;\">Add 2-3 core exercises at the end of Anterior days. Your abs are part of the anterior chain.<\/p>\n<h3 style=\"color: #000000;\">What about cardio?<\/h3>\n<p style=\"color: #000000;\">Rest days: 20-30 minutes low-intensity. Or after lifting: 10-15 minutes moderate intensity.<\/p>\n<h3 style=\"color: #000000;\">Can beginners do this split?<\/h3>\n<p style=\"color: #000000;\">Not recommended. Start with Full Body (3x\/week) for 0-6 months, then Upper\/Lower for months 6-12. After 12+ months, try A\/P split. Check out our <a href=\"https:\/\/www.jefit.com\/routines\/beginner\" target=\"_blank\" rel=\"noopener\">beginner workout plans<\/a> if you&#8217;re just starting out.<\/p>\n<h3 style=\"color: #000000;\">How long should I run this program?<\/h3>\n<p style=\"color: #000000;\">Run it for 8-12 weeks, then reassess. If progress stalls, take a deload week or try a different split.<\/p>\n<h2 style=\"color: #000000;\">Conclusion<\/h2>\n<p style=\"color: #000000;\">The Anterior Posterior Split isn&#8217;t for everyone \u2014 but for the right lifter, it&#8217;s a game-changer.<\/p>\n<p style=\"color: #000000;\"><strong>Choose this split if you:<\/strong><\/p>\n<ul style=\"color: #000000;\">\n<li>Train 4 days per week consistently<\/li>\n<li>Want to fix muscle imbalances or posture<\/li>\n<li>Have at least one year of lifting experience<\/li>\n<li>Want a fresh approach that prioritizes balanced development<\/li>\n<\/ul>\n<p style=\"color: #000000;\"><strong>The key to success:<\/strong><\/p>\n<ol style=\"color: #000000;\">\n<li>Follow the program as written<\/li>\n<li>Track every workout<\/li>\n<li>Progress gradually<\/li>\n<li>Prioritize recovery<\/li>\n<li>Stay consistent for at least 8-12 weeks<\/li>\n<\/ol>\n<p style=\"color: #000000;\">Discipline isn&#8217;t something you&#8217;re born with \u2014 it&#8217;s something you build. And it&#8217;s built one workout at a time.<\/p>\n<h2 style=\"color: #000000;\">Ready to Start?<\/h2>\n<p style=\"color: #000000;\">Download Jefit to save this routine, track your weights, and monitor your muscle recovery. With <a href=\"https:\/\/www.jefit.com\/exercises\/\" target=\"_blank\" rel=\"noopener\">1,400+ exercises<\/a> in the database, you can customize the program to fit your equipment and preferences.<\/p>\n<p style=\"color: #000000;\"><strong>Your anterior and posterior chains are waiting. Time to train them right.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split. Introduction If you&#8217;ve been doing Push\/Pull\/Legs for years and feel like you&#8217;re spinning your wheels, or if Upper\/Lower splits leave you spending too much time in the gym, there&#8217;s a training approach you might have overlooked: the Anterior Posterior [&hellip;]<\/p>\n","protected":false},"author":221,"featured_media":29847,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[638,1244],"tags":[],"class_list":["post-29844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-tips","category-general-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v26.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Anterior Posterior Split: The Complete Guide to Front\/Back Training | Jefit - #1 Gym \/ Home workout app<\/title>\n<meta name=\"description\" content=\"Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split. Introduction If you&#039;ve been doing\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Anterior Posterior Split: The Complete Guide to Front\/Back Training\" \/>\n<meta property=\"og:description\" content=\"Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split. Introduction If you&#039;ve been doing\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/\" \/>\n<meta property=\"og:site_name\" content=\"Jefit - #1 Gym \/ Home workout app\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/jefitapp\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-24T00:51:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-24T00:51:29+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1719\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"JEFIT Team\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@JefitInc\" \/>\n<meta name=\"twitter:site\" content=\"@JefitInc\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"JEFIT Team\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/\"},\"author\":{\"name\":\"JEFIT Team\",\"@id\":\"https:\/\/www.jefit.com\/wp\/#\/schema\/person\/0806a08e47c87c0f22141a11355bcb44\"},\"headline\":\"Anterior Posterior Split: The Complete Guide to Front\/Back Training\",\"datePublished\":\"2026-01-24T00:51:28+00:00\",\"dateModified\":\"2026-01-24T00:51:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/\"},\"wordCount\":1701,\"publisher\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg\",\"articleSection\":[\"Exercise Tips\",\"General Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":[\"WebPage\",\"FAQPage\"],\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/\",\"url\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/\",\"name\":\"Anterior Posterior Split: The Complete Guide to Front\/Back Training | Jefit - #1 Gym \/ Home workout app\",\"isPartOf\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg\",\"datePublished\":\"2026-01-24T00:51:28+00:00\",\"dateModified\":\"2026-01-24T00:51:29+00:00\",\"description\":\"Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split. Introduction If you've been doing\",\"breadcrumb\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#primaryimage\",\"url\":\"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg\",\"contentUrl\":\"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg\",\"width\":2560,\"height\":1719,\"caption\":\"3D render of a medical figure showing trunk flexion, extension and hyerextension\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.jefit.com\/wp\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Anterior Posterior Split: The Complete Guide to Front\/Back Training\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.jefit.com\/wp\/#website\",\"url\":\"https:\/\/www.jefit.com\/wp\/\",\"name\":\"Jefit - #1 Gym workout app\",\"description\":\"Train Smarter &amp; Make Gym \/ Home Workouts More Effective!\",\"publisher\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.jefit.com\/wp\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.jefit.com\/wp\/#organization\",\"name\":\"Jefit, Inc.\",\"url\":\"https:\/\/www.jefit.com\/wp\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.jefit.com\/wp\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2016\/09\/cropped-1024_logo.png\",\"contentUrl\":\"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2016\/09\/cropped-1024_logo.png\",\"width\":512,\"height\":512,\"caption\":\"Jefit, Inc.\"},\"image\":{\"@id\":\"https:\/\/www.jefit.com\/wp\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/jefitapp\/\",\"https:\/\/x.com\/JefitInc\",\"https:\/\/www.instagram.com\/jefitapp\/\",\"https:\/\/www.linkedin.com\/company-beta\/2468355\/\",\"https:\/\/www.youtube.com\/channel\/UC_VXOGTuDPFl1dr1EE8AKXQ\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.jefit.com\/wp\/#\/schema\/person\/0806a08e47c87c0f22141a11355bcb44\",\"name\":\"JEFIT Team\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.jefit.com\/wp\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ec89e733aa7bcd966d7840d6f6428d988e974fce05e37dd3e0235fcf9de7a3cc?s=96&d=monsterid&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ec89e733aa7bcd966d7840d6f6428d988e974fce05e37dd3e0235fcf9de7a3cc?s=96&d=monsterid&r=g\",\"caption\":\"JEFIT Team\"},\"url\":\"https:\/\/www.jefit.com\/wp\/author\/jefit-team\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Anterior Posterior Split: The Complete Guide to Front\/Back Training | Jefit - #1 Gym \/ Home workout app","description":"Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split. Introduction If you've been doing","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/","og_locale":"en_US","og_type":"article","og_title":"Anterior Posterior Split: The Complete Guide to Front\/Back Training","og_description":"Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split. Introduction If you've been doing","og_url":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/","og_site_name":"Jefit - #1 Gym \/ Home workout app","article_publisher":"https:\/\/www.facebook.com\/jefitapp\/","article_published_time":"2026-01-24T00:51:28+00:00","article_modified_time":"2026-01-24T00:51:29+00:00","og_image":[{"width":2560,"height":1719,"url":"http:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg","type":"image\/jpeg"}],"author":"JEFIT Team","twitter_card":"summary_large_image","twitter_creator":"@JefitInc","twitter_site":"@JefitInc","twitter_misc":{"Written by":"JEFIT Team","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":["Article","BlogPosting"],"@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#article","isPartOf":{"@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/"},"author":{"name":"JEFIT Team","@id":"https:\/\/www.jefit.com\/wp\/#\/schema\/person\/0806a08e47c87c0f22141a11355bcb44"},"headline":"Anterior Posterior Split: The Complete Guide to Front\/Back Training","datePublished":"2026-01-24T00:51:28+00:00","dateModified":"2026-01-24T00:51:29+00:00","mainEntityOfPage":{"@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/"},"wordCount":1701,"publisher":{"@id":"https:\/\/www.jefit.com\/wp\/#organization"},"image":{"@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#primaryimage"},"thumbnailUrl":"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg","articleSection":["Exercise Tips","General Fitness"],"inLanguage":"en-US"},{"@type":["WebPage","FAQPage"],"@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/","url":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/","name":"Anterior Posterior Split: The Complete Guide to Front\/Back Training | Jefit - #1 Gym \/ Home workout app","isPartOf":{"@id":"https:\/\/www.jefit.com\/wp\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#primaryimage"},"image":{"@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#primaryimage"},"thumbnailUrl":"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg","datePublished":"2026-01-24T00:51:28+00:00","dateModified":"2026-01-24T00:51:29+00:00","description":"Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split. Introduction If you've been doing","breadcrumb":{"@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#primaryimage","url":"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg","contentUrl":"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2026\/01\/3d-medical-figure-showing-trunk-flexion-extension-hyerextension-scaled.jpg","width":2560,"height":1719,"caption":"3D render of a medical figure showing trunk flexion, extension and hyerextension"},{"@type":"BreadcrumbList","@id":"https:\/\/www.jefit.com\/wp\/general-fitness\/anterior-posterior-split-the-complete-guide-to-front-back-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.jefit.com\/wp\/"},{"@type":"ListItem","position":2,"name":"Anterior Posterior Split: The Complete Guide to Front\/Back Training"}]},{"@type":"WebSite","@id":"https:\/\/www.jefit.com\/wp\/#website","url":"https:\/\/www.jefit.com\/wp\/","name":"Jefit - #1 Gym workout app","description":"Train Smarter &amp; Make Gym \/ Home Workouts More Effective!","publisher":{"@id":"https:\/\/www.jefit.com\/wp\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.jefit.com\/wp\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.jefit.com\/wp\/#organization","name":"Jefit, Inc.","url":"https:\/\/www.jefit.com\/wp\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.jefit.com\/wp\/#\/schema\/logo\/image\/","url":"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2016\/09\/cropped-1024_logo.png","contentUrl":"https:\/\/www.jefit.com\/wp\/wp-content\/uploads\/2016\/09\/cropped-1024_logo.png","width":512,"height":512,"caption":"Jefit, Inc."},"image":{"@id":"https:\/\/www.jefit.com\/wp\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/jefitapp\/","https:\/\/x.com\/JefitInc","https:\/\/www.instagram.com\/jefitapp\/","https:\/\/www.linkedin.com\/company-beta\/2468355\/","https:\/\/www.youtube.com\/channel\/UC_VXOGTuDPFl1dr1EE8AKXQ"]},{"@type":"Person","@id":"https:\/\/www.jefit.com\/wp\/#\/schema\/person\/0806a08e47c87c0f22141a11355bcb44","name":"JEFIT Team","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.jefit.com\/wp\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ec89e733aa7bcd966d7840d6f6428d988e974fce05e37dd3e0235fcf9de7a3cc?s=96&d=monsterid&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ec89e733aa7bcd966d7840d6f6428d988e974fce05e37dd3e0235fcf9de7a3cc?s=96&d=monsterid&r=g","caption":"JEFIT Team"},"url":"https:\/\/www.jefit.com\/wp\/author\/jefit-team\/"}]}},"_links":{"self":[{"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/posts\/29844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/users\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/comments?post=29844"}],"version-history":[{"count":3,"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/posts\/29844\/revisions"}],"predecessor-version":[{"id":29848,"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/posts\/29844\/revisions\/29848"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/media\/29847"}],"wp:attachment":[{"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/media?parent=29844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/categories?post=29844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jefit.com\/wp\/wp-json\/wp\/v2\/tags?post=29844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}