IntermediateFree

Modified ant post (push/pull)

meh

Tristan K.· Aug 2025

Free on iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

meh

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

9.4%

Biceps

8.8%

Lats

8.7%

Glutes

8.1%

Middle Delts

7.5%

Triceps

7.5%

Chest

6.9%

Rear Delts

6.9%

Hamstrings

6.2%

Quadriceps

6.2%

Front Delts

5.6%

Forearms

4.4%

Lower Back

3.8%

Abs

3.8%

Calves

3.1%

Adductors

3.1%

Week 1 Workouts

#	Exercise	Sets
1	Y Raise	2
2	Reverse Pec Deck	2
3	lying hamstring curl	2
4	Seated Wide-Grip Row (Cable)	2
5	Hyperextension	2
6	Straight Leg Calf Raise	2
7	Lat Pulldown	2
8	Pullover (Machine)	2
9	Hip Thrust (Machine)	2
10	Preacher Curl (Dumbbell)	2
11	Hammer Curl (Dumbbell)	2

#	Exercise	Sets
1	Pec Deck (Machine)	2
2	banded incline smith incline smith	2
3	Shoulder Press (Plate Loaded)	2
4	Lateral Raise (Machine)	2
5	Leg Extension	2
6	Tricep Extension (Cable)	2
7	Overhead Tricep Extension (Cable)	2
8	Hip press	2
9	Decline Crunch (Weighted)	2
10	Wrist Curls	2

#	Exercise	Sets
1	Y Raise	2
2	Reverse Pec Deck	2
3	lying hamstring curl	2
4	Seated Wide-Grip Row (Cable)	2
5	Hyperextension	2
6	Straight Leg Calf Raise	2
7	Lat Pulldown	2
8	Pullover (Machine)	2
9	Hip Thrust (Machine)	2
10	Preacher Curl (Dumbbell)	2
11	Hammer Curl (Dumbbell)	2

#	Exercise	Sets
1	Pec Deck (Machine)	2
2	banded incline smith incline smith	2
3	Shoulder Press (Plate Loaded)	2
4	Lateral Raise (Machine)	2
5	Leg Extension	2
6	Tricep Extension (Cable)	2
7	Overhead Tricep Extension (Cable)	2
8	Hip press	2
9	Decline Crunch (Weighted)	2
10	Wrist Curls	2

Weeks 2–18 are in the app

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

Common questions

Yes, Modified ant post (push/pull) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.

Modified ant post (push/pull) 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Modified ant post (push/pull) 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android