POF A-B
Bodybuilding a b split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 2 | 8–12 reps |
| 2 | Leg Press | 2 | 8–10 reps |
| 3 | Leg Extension | 2 | 8–12 reps |
| 4 | Hyperextension | 2 | 8–10 reps |
| 5 | Leg Curl | 2 | 8–12 reps |
| 6 | Standing Calf Raise | 2 | 10–20 reps |
| 7 | Calf Raise (Leg Press) | 2 | 8–12 reps |
| 1 | 15–25 reps | ||
| 8 | Incline Bench Press (Smith Machine) | 2 | 8–10 reps |
| 9 | Incline Fly Press (Dumbbell) | 2 | 8–12 reps |
| 10 | Bench Press (Dumbbell) | 2 | 8–10 reps |
| 11 | Pec Deck (Machine) | 2 | 8–12 reps |
| 12 | Skull Crusher (Dumbbell) | 2 | 8–12 reps |
| 13 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 14 | Tricep Pushdown (Cable) | 2 | 8–10 reps |
| 15 | Reverse Pec Deck | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 8–12 reps |
| 2 | Dumbbell Row | 2 | 8–12 reps |
| 3 | Pullover (EZ Bar) | 2 | 8–12 reps |
| 4 | Underhand Lat Pulldown | 2 | 8–12 reps |
| 5 | Chest Supported Row (Machine) | 2 | 8–12 reps |
| 6 | Shrug (Dumbbell) | 2 | 8–12 reps |
| 7 | Seated Military Press (Smith Machine) | 2 | 8–12 reps |
| 8 | Lying Side Lateral Raise | 2 | 8–12 reps |
| 9 | Lateral Raise (Dumbbell) | 2 | 8–12 reps |
| 10 | Bicep Curl (Barbell) | 2 | 8–12 reps |
| 11 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 12 | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| 13 | Cable Crunch | 4 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8–10 reps |
| 2 | Incline Fly Press (Dumbbell) | 2 | 8–12 reps |
| 3 | Bench Press (Dumbbell) | 2 | 8–10 reps |
| 4 | Pec Deck (Machine) | 2 | 8–12 reps |
| 5 | Skull Crusher (Dumbbell) | 2 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 7 | Tricep Pushdown (Cable) | 2 | 8–10 reps |
| 8 | Hack Squat | 2 | 8–12 reps |
| 9 | Leg Press | 2 | 8–10 reps |
| 10 | Leg Extension | 2 | 8–12 reps |
| 11 | Hyperextension | 2 | 8–10 reps |
| 12 | Leg Curl | 2 | 8–12 reps |
| 13 | Calf Raise (Leg Press) | 2 | 8–12 reps |
| 1 | 15–25 reps | ||
| 14 | Standing Calf Raise | 2 | 10–20 reps |
| 15 | Reverse Pec Deck | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 8–12 reps |
| 2 | Dumbbell Row | 2 | 8–12 reps |
| 3 | Pullover (EZ Bar) | 2 | 8–12 reps |
| 4 | Underhand Lat Pulldown | 2 | 8–12 reps |
| 5 | Chest Supported Row (Machine) | 2 | 8–12 reps |
| 6 | Shrug (Dumbbell) | 2 | 8–12 reps |
| 7 | Preacher Curl (EZ Bar) | 2 | 8–12 reps |
| 8 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 9 | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| 10 | Seated Military Press (Smith Machine) | 2 | 8–12 reps |
| 11 | Lying Side Lateral Raise | 2 | 8–12 reps |
| 12 | Lateral Raise (Dumbbell) | 2 | 8–12 reps |
| 13 | Cable Crunch | 4 | 8–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, POF A-B is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
POF A-B 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
POF A-B 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
