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Melrose YMCA Anterior/Posterior 4xA Week

by linuslift
1 athletes joined

Program Description

**Melrose YMCA Anterior/Posterior 4xA Week** is a comprehensive 16-week program designed to enhance your strength and muscle definition through a balanced push/pull approach. With 32 training sessions, you'll focus on both anterior (push) and posterior (pull) muscle groups, utilizing machines and cables to maximize your results. Each workout is structured to target key muscle groups effectively, ensuring you build strength and endurance while preventing plateaus. Get ready to elevate your fitness journey with this structured and motivating plan!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 06, 2025 09:47
  • Last Edited
    Sep 07, 2025 04:41
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.9%
Triceps
10.7%
Lats
9.6%
Front Delts
9.1%
Upper Back
8.6%
Chest
8%
Middle Delts
8%
Hamstrings
8%
Quadriceps
5.3%
Adductors
5.3%
Calves
5.3%
Glutes
5.3%
Forearms
2.1%
Rear Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Shoulder Press (Machine)
2
-
6
Leg Extension
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Calf Raise (Leg Press)
2
-
6
Seated Hamstring Curl
3
-
7
Hip Abduction (Machine)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
1 Set
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Lateral Raise (Cable)
1 Set
-
5
Shoulder Press (Machine)
2 Sets
-
6
Leg Extension
2 Sets
-
7
Hip Adductor (Machine)
2 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Preacher Curl (Dumbbell)
2 Sets
-
4
Hammer Curl (Dumbbell)
2 Sets
-
5
Calf Raise (Leg Press)
2 Sets
-
6
Seated Hamstring Curl
3 Sets
-
7
Hip Abduction (Machine)
2 Sets
-