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Community Programs›Melrose YMCA Anterior/Posterior 4x a Week
Melrose YMCA Anterior/Posterior 4x a Week
BeginnerFree

Melrose YMCA Anterior/Posterior 4x a Week

This is a great way to get jacked and strong

linuslift
linuslift· Sep 2025
4athletes running this program
iOS & Android

Overview

Length
16 weeks
Days / week
2 days
Level
Beginner
Goal
Muscle
Equipment
Full Gym
Session length
90 min
This program is built to train the body in a simple, structured way by dividing movement patterns across two sessions. Day 1 emphasizes the front side of the body with chest, shoulders, triceps, quads, and hip adductors through chest press, pec deck, tricep pushdowns, lateral raises, shoulder press, leg extensions, and hip adductor work. Day 2 shifts focus to the back side of the body with lats, upper back, biceps, hamstrings, calves, and hip abductors through lat pulldowns, chest-supported rows, preacher curls, hammer curls, calf raises, seated hamstring curls, and hip abduction work. Because the plan relies heavily on guided equipment, it appears designed to keep exercise selection straightforward and easy to follow.

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Biceps
12.3%
Triceps
11.7%
Front Delts
10.3%
Chest
9.3%
Middle Delts
9.3%
Lats
8.5%
Upper Back
7.6%
Hamstrings
7.1%
Quadriceps
6.9%
Calves
4.7%
Glutes
4.7%
Adductors
4.7%
Forearms
1.9%
Rear Delts
0.9%
Week 1 Workouts
#ExerciseSetsReps
1Chest Press (Machine)20 reps
2Pec Deck (Machine)20 reps
3Tricep Pushdown (Cable)30 reps
4Lateral Raise (Cable)20 reps
5Shoulder Press (Machine)20 reps
6Leg Extension30 reps
7Hip Adductor (Machine)20 reps
#ExerciseSetsReps
1Lat Pulldown20 reps
2Chest Supported Row (Machine)20 reps
3Preacher Curl (Dumbbell)20 reps
4Hammer Curl (Dumbbell)20 reps
5Calf Raise (Leg Press)20 reps
6Seated Hamstring Curl30 reps
7Hip Abduction (Machine)20 reps

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Melrose YMCA Anterior/Posterior 4x a Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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.

Melrose YMCA Anterior/Posterior 4x a Week is structured around 2 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Melrose YMCA Anterior/Posterior 4x a Week 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

Boostcamp app
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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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