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Stoney’s A/P Split 🦂

by Stoney Liftz
1 athletes joined

Program Description

This is a 4 day split to cover all your muscles! It includes a 2 on, 1 off, 2 on, 2 off, repeat schedule

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2025 09:18
  • Last Edited
    Aug 31, 2025 07:10

Summary

Unleash your potential with Stoney’s A/P Split, a focused 6-week program designed for serious lifters looking to enhance their strength and aesthetics. Comprising 4 training days each week, this program emphasizes both anterior and posterior muscle groups through a variety of compound and isolation exercises. With a total of 15 exercises and 22 sets, you'll target everything from glutes to biceps, ensuring balanced development and improved performance. Equip yourself with the tools you need to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.5%
Chest
8.9%
Forearms
8.6%
Front Delts
8.4%
Biceps
8.1%
Middle Delts
7.8%
Lats
6.8%
Glutes
5.9%
Hamstrings
4.9%
Rear Delts
4.6%
Neck
4.1%
Calves
4.1%
Other
4.1%
Abs
4.1%
Quadriceps
4.1%
Upper Back
3.2%
Adductors
2.7%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Week 1
1 / 6 Weeks
Day 2
1
Hip Thrust (Smith Machine)
1 Set
-
2
Hip Abduction
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Reverse Curl (Cable)
2 Sets
-
5
Supination
2 Sets
-
6
Wrist Curl (Cable)
2 Sets
-
7
Frontal Lat Pulldown
1 Set
-
8
Sagittal Lat Pullover
2 Sets
-
9
Upper Back Row (Smith Machine)
1 Set
-
10
Shrug (Smith Machine)
1 Set
-
11
Seated Leg Curl
1 Set
-
12
Lying Leg Curl
1 Set
-
13
SLDL (Hyperextension)
1 Set
-
14
Calf Raise (Leg Press)
2 Sets
-
15
Head Lift
1 Set
-
Day 1
1
Pec Press (Smith Machine)
2 Sets
-
2
Serratus Press (Smith Machine)
2 Sets
-
3
Upper Pec Fly
2 Sets
-
4
Tricep Pushdown
2 Sets
-
5
Overhead Tricep Extension (Dumbbell)
2 Sets
-
6
Pullover (Dumbbell)
1 Set
-
7
Ab Crunch
1 Set
-
8
Oblique Bend
2 Sets
-
9
Lateral Raise (Cable)
2 Sets
-
10
Shoulder Press (Smith Machine)
1 Set
-
11
Leg Extension
2 Sets
-
12
Leg Press
1 Set
-
13
Adductor Squeeze
2 Sets
-
14
Tibia Raise
1 Set
-
15
Neck Curl (Dumbbell)
1 Set
-
Day 3
1
Pec Press (Smith Machine)
2 Sets
-
2
Serratus Press (Smith Machine)
2 Sets
-
3
Upper Pec Fly
2 Sets
-
4
Tricep Pushdown
2 Sets
-
5
Overhead Tricep Extension (Dumbbell)
2 Sets
-
6
Pullover (Dumbbell)
1 Set
-
7
Ab Crunch
1 Set
-
8
Oblique Bend
2 Sets
-
9
Lateral Raise (Cable)
2 Sets
-
10
Shoulder Press (Smith Machine)
1 Set
-
11
Leg Extension
2 Sets
-
12
Leg Press
1 Set
-
13
Adductor Squeeze
2 Sets
-
14
Tibia Raise
1 Set
-
15
Neck Curl (Dumbbell)
1 Set
-
Day 4
1
Hip Thrust (Smith Machine)
1 Set
-
2
Hip Abduction
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Reverse Curl (Cable)
2 Sets
-
5
Supination
2 Sets
-
6
Wrist Curl (Cable)
2 Sets
-
7
Frontal Lat Pulldown
1 Set
-
8
Sagittal Lat Pullover
2 Sets
-
9
Upper Back Row (Smith Machine)
1 Set
-
10
Shrug (Smith Machine)
1 Set
-
11
Seated Leg Curl
1 Set
-
12
Lying Leg Curl
1 Set
-
13
SLDL (Hyperextension)
1 Set
-
14
Calf Raise (Leg Press)
2 Sets
-
15
Head Lift
1 Set
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