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 12, 2025 02:31

Summary

Unlock your strength potential with the Melrose YMCA Anterior/Posterior program, a comprehensive 16-week training plan designed to enhance both your upper and lower body. Committed to two days a week, you'll alternate between anterior and posterior muscle groups, utilizing a variety of machines and free weights to maximize muscle engagement. Each session targets key areas like the chest, back, and legs, ensuring balanced development and functional strength. Get ready to push your limits and achieve your fitness goals with this structured and effective program!

Muscle Engagement

Front

Back

MuscleSet

Biceps

13.9%

Triceps

10.7%

Lats

9.6%

Front Delts

9.1%

Upper Back

8.6%

Chest

Middle Delts

Hamstrings

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

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 1

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Day 1

Chest Press (Machine)

2 Sets

Pec Deck (Machine)

1 Set

Tricep Pushdown (Cable)

2 Sets

Lateral Raise (Cable)

1 Set

Shoulder Press (Machine)

2 Sets

Leg Extension

2 Sets

Hip Adductor (Machine)

2 Sets

Day 2

Lat Pulldown

2 Sets

Chest Supported Row (Machine)

2 Sets

Preacher Curl (Dumbbell)

2 Sets

Hammer Curl (Dumbbell)

2 Sets

Calf Raise (Leg Press)

2 Sets

Seated Hamstring Curl

3 Sets

Hip Abduction (Machine)

2 Sets