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High intensity Anterior posterior split

by Hussein mohamed sheddo
3 athletes joined

Program Description

ALL THE EXERCISES SHOULD BE STABLE so you can put your max effort for low volume . you can replace any exercises with a sable exercise you are used to and fail saifly targeting the muscle the best you can. you can take a rest day every two workouts which is recommended or do what you want you can also change exercise order You can go above the rep range by 2 reps but never below

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2025 08:57
  • Last Edited
    Jun 18, 2025 11:32

Summary

Unleash your potential with this 7-week High Intensity Anterior-Posterior Split program designed for dedicated lifters. Committing to four days a week, you'll alternate between anterior and posterior-focused workouts, targeting major muscle groups with a blend of compound and isolation exercises. Each session is crafted to push your limits, featuring high-rep ranges and advanced techniques like supersets to maximize muscle growth and endurance. Equip yourself with a full gym and prepare to transform your physique and strength levels!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
3
Incline Chest Press (Machine)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 10
6
Hack Squat
3
6-8 reps
RPE 9.5
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
3
Incline Chest Press (Machine)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 10
6
Hack Squat
3
6-8 reps
RPE 9.5
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
3
Incline Chest Press (Machine)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 10
6
Hack Squat
3
6-8 reps
RPE 9.5
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
3
Incline Chest Press (Machine)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 10
6
Hack Squat
3
6-8 reps
RPE 9.5
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
3
Incline Chest Press (Machine)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 10
6
Hack Squat
3
6-8 reps
RPE 9.5
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
3
Incline Chest Press (Machine)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 10
6
Hack Squat
3
6-8 reps
RPE 9.5
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
3
Incline Chest Press (Machine)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 10
6
Hack Squat
3
6-8 reps
RPE 9.5
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Wide Grip Pull-Up
2
6-8 reps
RPE 10
4
Barbell Row
3
5-8 reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Wide Grip Pull-Up
2
6-8 reps
RPE 10
4
Barbell Row
3
5-8 reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Wide Grip Pull-Up
2
6-8 reps
RPE 10
4
Barbell Row
3
5-8 reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Wide Grip Pull-Up
2
6-8 reps
RPE 10
4
Barbell Row
3
5-8 reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Wide Grip Pull-Up
2
6-8 reps
RPE 10
4
Barbell Row
3
5-8 reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Wide Grip Pull-Up
2
6-8 reps
RPE 10
4
Barbell Row
3
5-8 reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Wide Grip Pull-Up
2
6-8 reps
RPE 10
4
Barbell Row
3
5-8 reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Curl
3
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
3
Decline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-8 reps
RPE 10
6
Sissy Squat
3
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Curl
3
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
3
Decline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-8 reps
RPE 10
6
Sissy Squat
3
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Curl
3
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
3
Decline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-8 reps
RPE 10
6
Sissy Squat
3
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Curl
3
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
3
Decline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-8 reps
RPE 10
6
Sissy Squat
3
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Curl
3
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
3
Decline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-8 reps
RPE 10
6
Sissy Squat
3
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Curl
3
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
3
Decline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-8 reps
RPE 10
6
Sissy Squat
3
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Curl
3
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
3
Decline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Machine)
1
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
6-8 reps
RPE 10
6
Sissy Squat
3
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2A
Chin-Up (Weighted)
2
6-8 reps
RPE 10
2B
Lat Prayer
2
8-10 reps
RPE 10
3
Seated Row (Machine)
4
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Cable Crunch
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2A
Chin-Up (Weighted)
2
6-8 reps
RPE 10
2B
Lat Prayer
2
8-10 reps
RPE 10
3
Seated Row (Machine)
4
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Cable Crunch
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2A
Chin-Up (Weighted)
2
6-8 reps
RPE 10
2B
Lat Prayer
2
8-10 reps
RPE 10
3
Seated Row (Machine)
4
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Cable Crunch
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2A
Chin-Up (Weighted)
2
6-8 reps
RPE 10
2B
Lat Prayer
2
8-10 reps
RPE 10
3
Seated Row (Machine)
4
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Cable Crunch
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2A
Chin-Up (Weighted)
2
6-8 reps
RPE 10
2B
Lat Prayer
2
8-10 reps
RPE 10
3
Seated Row (Machine)
4
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Cable Crunch
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2A
Chin-Up (Weighted)
2
6-8 reps
RPE 10
2B
Lat Prayer
2
8-10 reps
RPE 10
3
Seated Row (Machine)
4
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Cable Crunch
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Triceps Push Down
3
5-8 reps
RPE 10
2A
Chin-Up (Weighted)
2
6-8 reps
RPE 10
2B
Lat Prayer
2
8-10 reps
RPE 10
3
Seated Row (Machine)
4
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Cable Crunch
3
6-8 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Preacher Curl (EZ Bar)
3 Sets
5-8 Reps
@10
2
Chest Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@10
3
Incline Chest Press (Machine)
1 Set
5-8 Reps
@10
4
Chest Fly (Machine)
1 Set
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
6-10 Reps
@10
6
Hack Squat
3 Sets
6-8 Reps
@9.5
7
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@10
Day 4
1
Seated Triceps Push Down
3 Sets
5-8 Reps
@10
2A
Chin-Up (Weighted)
2 Sets
6-8 Reps
@10
2B
Lat Prayer
2 Sets
8-10 Reps
@10
3
Seated Row (Machine)
4 Sets
5-8 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
5
Cable Crunch
3 Sets
6-8 Reps
@10
Day 2
1
Seated Triceps Push Down
3 Sets
5-8 Reps
@10
2
Single Arm Row (Cable)
2 Sets
5-8 Reps
@10
3
Wide Grip Pull-Up
2 Sets
6-8 Reps
@10
4
Barbell Row
3 Sets
5-8 Reps
@10
5
Lying Leg Curl
3 Sets
6-8 Reps
@9.5
6
Abs Crunch (Machine)
3 Sets
6-8 Reps
@10
Day 3
1
Meadows Curl
3 Sets
5-8 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9.5
@10
3
Decline Bench Press (Barbell)
1 Set
5-8 Reps
@10
4
Chest Fly (Machine)
1 Set
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
6
Sissy Squat
3 Sets
6-8 Reps
@10
7
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@10