High intensity Anterior posterior split
High intensity focus on hypertrophy of the upper body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 3 | 5–8 reps | @10 |
| 2 | Chest Press (Machine) | 1 | 4–8 reps | @9.5 |
| 1 | 4–8 reps | @10 | ||
| 3 | Incline Chest Press (Machine) | 1 | 5–8 reps | @10 |
| 4 | Chest Fly (Machine) | 1 | 5–8 reps | @10 |
| 5 | Lateral Raise (Cable) | 3 | 6–10 reps | @10 |
| 6 | Hack Squat | 3 | 6–8 reps | @9.5 |
| 7 | Calf Raise (Leg Press) | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Triceps Push Down | 3 | 5–8 reps | @10 |
| Superset | ||||
| 2A | Chin-Up (Weighted) | 2 | 6–8 reps | @10 |
| 2B | Lat Prayer | 2 | 8–10 reps | @10 |
| 3 | Seated Row (Machine) | 4 | 5–8 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @9 |
| 5 | Cable Crunch | 3 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Triceps Push Down | 3 | 5–8 reps | @10 |
| 2 | Single Arm Row (Cable) | 2 | 5–8 reps | @10 |
| 3 | Wide Grip Pull-Up | 2 | 6–8 reps | @10 |
| 4 | Barbell Row | 3 | 5–8 reps | @10 |
| 5 | Lying Leg Curl | 3 | 6–8 reps | @9.5 |
| 6 | Abs Crunch (Machine) | 3 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Meadows Curl | 3 | 5–8 reps | @10 |
| 2 | Incline Bench Press (Smith Machine) | 1 | 4–6 reps | @9.5 |
| 1 | 4–6 reps | @10 | ||
| 3 | Decline Bench Press (Barbell) | 1 | 5–8 reps | @10 |
| 4 | Chest Fly (Machine) | 1 | 5–8 reps | @10 |
| 5 | Lateral Raise (Cable) | 3 | 6–8 reps | @10 |
| 6 | Sissy Squat | 3 | 6–8 reps | @10 |
| 7 | Calf Raise (Leg Press) | 2 | 6–8 reps | @10 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High intensity Anterior posterior split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
High intensity Anterior posterior split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
High intensity Anterior posterior split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
