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Optimize Your Workout with an Anterior | Posterior Training Split

optimize your workout with anterior posterior split

Tired of your typical "bro split"? Maybe you've seen a plateau in training? Need something a bit more efficient? If you answered YES to any of these, it may be worth considering an anterior-posterior (AP) training split.

An anterior-posterior (AP) training split is a protocol that divides your exercises based on the frontal (anterior) and rear (posterior) muscle groups of your body. It's a great way to set up strategic total body training sessions, can be good during travel (as these can be more efficient), and are good for less frequent training.

Let's dive in to some benefits of trying this split as well as how to design your own anterior-posterior (AP) split.


split squat

Balanced Muscle Development: By focusing on both anterior and posterior muscle groups separately, you can ensure balanced muscle development. Many individuals tend to focus more on the muscles they see in the mirror (such as chest and biceps), neglecting the muscles they can't see as easily (such as back and hamstrings). An AP split helps address this imbalance.

Reduced Risk of Overtraining: With an AP split, you typically work different muscle groups on different days, allowing for adequate rest and recovery between sessions. This can reduce the risk of overtraining, which can lead to injuries and hinder progress.

conventional deadlift

Efficient Workouts: By targeting specific muscle groups in each session, you can focus your energy and effort more effectively. This can lead to more efficient workouts and better results over time.

Variety and Interest: Following an AP split allows for a variety of exercises targeting different muscle groups, which can help keep your workouts interesting and prevent boredom.

Better Recovery: By alternating between anterior and posterior muscle groups, you give each muscle group more time to recover between workouts. This can help prevent overuse injuries and promote better overall recovery.

Now to see it in action...

anterior-posterior schedule examples

anterior-posterior program design

anterior-posterior workout examples


back squat

Overall, an anterior-posterior training split can be an effective way to structure your workouts, providing balance, efficiency, and improved results over time. However, like any training split, its effectiveness depends on factors such as individual goals, training experience, and adherence to proper programming and nutrition. This still feel way too overwhelming and like something you just can't take on?

First, we encourage you to watch Coach Chanel TEACH how to use this template to make your very own program. Then, if you still feel as though it's a task you don't want to take consider our personalized training coaching and this is the kind of thing we will take out of your hands and deliver 100% customized to you and your goals. Learn more about our coaching here.

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