Deck of Cards(Posterior Focused)♣️♥️♠️♦️

The purpose of your program is to maximise muscle growth (hypertrophy) while maintaining a lean physique, with a strong emphasis on posterior-chain development to correct common muscular imbalances, improve functional strength, and enhance overall aesthetics.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Chest Press (Machine)

Dip (Weighted)

Chest Supported Row (Machine)

Underhand Lat Pulldown

♥️Upper

Leg Extension

Hack Squat

Bulgarian Smith Squat

Hip Thrust (Machine)

Partial Calf Raise

Ab Wheel

♦️Lower 

Lateral Raise (Machine)

Shoulder Press (Plate Loaded)

Rear Delt Fly (Cable)

V-Handle Tricep Pushdown (Cable)

French Press

Overhead Tricep Extension (Cable)

♣️Shoulders and Triceps 

Chin-Up (Weighted)

Seated Row (Cable)

Lat Prayer

Trap Bar Deadlift

Bicep Curl (Machine)

Preacher Curl (EZ Bar)

Farmer's Walk (Weighted)

♠️Back (Posterior 2)

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