5 Day Anterior/Posterior Science-Based Plan

A downloadable 5-day hypertrophy program built around the latest research in low-volume, high-intensity training. This plan uses an anterior/posterior split, meaning your workouts are organized by the front side (anterior) and back side (posterior) of the body.

With 5 training days and 2 rest days per week, this program is designed to maximize mechanical tension, progressive overload, and recovery for efficient muscle growth without unnecessary volume.

What’s Included

• 5-Day Anterior/Posterior Workout Plan – Structured weekly program with customizable exercise selections to fit any gym setup

• Knowledge Guide (English & Czech) – Covers training basics, low-volume hypertrophy principles, anatomy, and nutrition for muscle growth

• Exercise Library – Includes video demonstrations for each exercise

• Program Guide – Easy instructions for using and navigating the Google Sheets document

Bonus

Includes access to a private Discord community for support, questions, and progress sharing.

Train smarter, recover better, and build muscle with a proven science-based system.

Make sure to open the file in a Google Sheets app. (Excel or other apps may not show the images properly.)