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Anterior Posterior Modified New

by nohoesnik
1 athletes joined

Program Description

Strength and hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 01:43
  • Last Edited
    Aug 21, 2025 08:48

Summary

Unlock your strength potential with the Anterior Posterior Modified New program, a comprehensive 8-week journey designed for those ready to elevate their training. This 4-day-a-week regimen combines targeted machine and free weight exercises to sculpt your upper and lower body, ensuring balanced muscle development. With a focus on progressive overload, you'll engage in a variety of movements, including chest presses, leg curls, and preacher curls, all tailored to push your limits. Get ready to build strength, improve your form, and achieve your fitness goals with a structured approach that keeps you motivated every step of the way!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Hack Squat
1
5-8 reps
RPE 9-10
7
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Hack Squat
1
5-8 reps
RPE 9-10
7
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Hack Squat
1
5-8 reps
RPE 9-10
7
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Hack Squat
1
5-8 reps
RPE 9-10
7
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Hack Squat
1
5-8 reps
RPE 9-10
7
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Hack Squat
1
5-8 reps
RPE 9-10
7
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Hack Squat
1
5-8 reps
RPE 9-10
7
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Hack Squat
1
5-8 reps
RPE 9-10
7
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Supported Fly
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
10-12 reps
RPE 8-9
5
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Hack Squat
1
5-8 reps
RPE 9-10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Supported Fly
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
10-12 reps
RPE 8-9
5
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Hack Squat
1
5-8 reps
RPE 9-10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Supported Fly
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
10-12 reps
RPE 8-9
5
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Hack Squat
1
5-8 reps
RPE 9-10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Supported Fly
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
10-12 reps
RPE 8-9
5
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Hack Squat
1
5-8 reps
RPE 9-10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Supported Fly
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
10-12 reps
RPE 8-9
5
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Hack Squat
1
5-8 reps
RPE 9-10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Supported Fly
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
10-12 reps
RPE 8-9
5
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Hack Squat
1
5-8 reps
RPE 9-10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Supported Fly
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
10-12 reps
RPE 8-9
5
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Hack Squat
1
5-8 reps
RPE 9-10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Supported Fly
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
Hip Adductor (Machine)
1
10-12 reps
RPE 8-9
5
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Hack Squat
1
5-8 reps
RPE 9-10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4A
Seated Row (Machine)
2
5-8 reps
RPE 9-10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
6
Kitty Curls
2
AMRAP
RPE 10
7
Lying Leg Curl
1
5-8 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
5-8 Reps
@9-10
2
Lateral Raise (Machine)
4 Sets
6-10 Reps
@9-10
3
Tricep Extension (Cable)
2 Sets
5-8 Reps
@9-10
4
Hip Adductor (Machine)
1 Set
6-8 Reps
@8-9
5
Leg Extension
2 Sets
5-8 Reps
@9-10
6
Hack Squat
1 Set
5-8 Reps
@9-10
7
Calf Raise (Leg Press)
2 Sets
5-10 Reps
@9-10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
5-10 Reps
@9-10
2
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
@9-10
3
Preacher Hammer Curl
2 Sets
6-8 Reps
@9-10
4A
Seated Row (Machine)
2 Sets
5-8 Reps
@9-10
4B
Kelso Shrug
2 Sets
AMRAP
@10
5
Stiff Leg Deadlift
2 Sets
5-8 Reps
@9-10
6
Kitty Curls
2 Sets
AMRAP
@10
7
Lying Leg Curl
1 Set
5-8 Reps
@9-10
Day 3
1
Bench Supported Fly
4 Sets
8-10 Reps
@9-10
2
Lateral Raise (Cable)
2 Sets
8-10 Reps
@9-10
3
Tricep Extension (Cable)
2 Sets
5-8 Reps
@9-10
4
Hip Adductor (Machine)
1 Set
10-12 Reps
@8-9
5
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9-10
6
Leg Extension
2 Sets
5-8 Reps
@9-10
7
Hack Squat
1 Set
5-8 Reps
@9-10
8
Calf Raise (Leg Press)
2 Sets
5-10 Reps
@9-10
Day 4
1
Preacher Curl (Dumbbell)
3 Sets
5-10 Reps
@9-10
2
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
@9-10
3
Preacher Hammer Curl
2 Sets
6-8 Reps
@9-10
4A
Seated Row (Machine)
2 Sets
5-8 Reps
@9-10
4B
Kelso Shrug
2 Sets
AMRAP
@10
5
Stiff Leg Deadlift
2 Sets
5-8 Reps
@9-10
6
Kitty Curls
2 Sets
AMRAP
@10
7
Lying Leg Curl
1 Set
5-8 Reps
@9-10