Interior posterior ( sience based workout)
Transform your body from the inside out with this 12-week science-backed program designed to unlock your true potential.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 2 | 6–8 reps | @8–10 |
| 2 | Leg Curl | 1 | 6–8 reps | @8–10 |
| 3 | Hip Thrust (Barbell) | 1 | 6–8 reps | @8–10 |
| 4 | Wide Grip Lat Pulldown | 2 | 6–8 reps | @8–10 |
| 5 | Single Arm Iso Row | 1 | 6–8 reps | @8–10 |
| 6 | Seated Wide-Grip Row (Cable) | 2 | 6–8 reps | @8–10 |
| 7 | Rear Delt Fly (Machine) | 2 | 6–8 reps | @8–10 |
| 8 | Preacher Curl (Dumbbell) | 2 | 6–8 reps | @8–10 |
| 9 | Hammer Curl (Dumbbell) | 1 | 6–8 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 6–8 reps | @8–10 |
| 2 | Leg Press | 1 | 6–8 reps | @9 |
| 3 | Hip Adductor (Machine) | 1 | 6–8 reps | @10 |
| 4 | Chest Fly (Machine) | 2 | 6–8 reps | @8–10 |
| 5 | Incline Chest Press (Machine) | 2 | 6–8 reps | @8–10 |
| 6 | Shoulder Press (Machine) | 1 | 6–6 reps | @8–10 |
| 7 | Single Arm Triceps Cuffed Pushdown | 2 | 6–8 reps | @8–10 |
| 8 | Close Grip Bench Press (Smith Machine) | 1 | 6–8 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Iso Row | 2 | 6–8 reps | @8–10 |
| 2 | Seated Wide-Grip Row (Cable) | 2 | 6–8 reps | @8–10 |
| 3 | Stiff Leg Deadlift | 2 | 6–8 reps | @8–10 |
| 4 | Hip Thrust (Barbell) | 1 | 6–8 reps | @8–10 |
| 5 | Preacher Curl (Dumbbell) | 2 | 6–8 reps | @8–10 |
| 6 | Leg Curl | 1 | 6–8 reps | @8–10 |
| 7 | Rear Delt Fly (Machine) | 2 | 6–8 reps | @8–10 |
| 8 | Hammer Curl (Dumbbell) | 1 | 6–8 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 6–8 reps | @8–10 |
| 2 | Chest Fly (Machine) | 3 | 6–8 reps | @8–10 |
| 3 | Hip Adductor (Machine) | 1 | 6–8 reps | @10 |
| 4 | Shoulder Press (Machine) | 2 | 6–6 reps | @8–10 |
| 5 | Single Arm Triceps Cuffed Pushdown | 2 | 6–8 reps | @8–10 |
| 6 | Leg Extension | 2 | 6–8 reps | @8–10 |
| 7 | Close Grip Bench Press (Smith Machine) | 1 | 6–8 reps | @8–10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Interior posterior ( sience based workout) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Interior posterior ( sience based workout) 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Interior posterior ( sience based workout) 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.
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