6-Week Posterior Chain Training Program

This is a 6-week training program designed to improve and strengthen your posterior chain. Many people have a difficult time connecting with and developing the muscles composing the posterior chain because they cannot see these muscles and because they do not train these them with enough frequency or load. Having a strong posterior chain is extremely important whether you are just an average gym goer, or a competitive athlete. Your posterior chain is responsible for generating power, improving posture, supporting your spine, and preventing injuries.

This 6-week program will have you train ever muscle group weekly but there will be a strong emphasis on the muscles composing the posterior chain (traps, lats, glutes, hamstrings, and calves). Weeks (1,3,5) will consist of four training days per week while weeks (2,4,6) will consist of five training days per week. On alternate weeks the exercises for each workout will stay the same but the rep ranges for each exercise will change. The principle of progressive overload should be followed throughout this program. This means that for every exercise you should track the weight and reps used and each time the exercise comes back up you should try to improve upon your previous numbers for that exercise.

Just like with any training program, your nutrition and recovery need to be on point to ensure the most optimal results. Training the posterior chain with a significant amount of volume and intensity can make it difficult to adequately recover because consistently loading the spine can take a toll on the nervous system.

In order to complete this program you will need access to a gym with standard weight training equipment.