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BoostcampPNG

anterior - posterior

by Osama

Program Description

gain muscles in a smart way

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 17, 2025 05:08
  • Last Edited
    Dec 18, 2025 01:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.1%
Biceps
13%
Triceps
12.2%
Middle Delts
10.6%
Front Delts
10.6%
Lats
10.6%
Rear Delts
6.5%
Quadriceps
4.9%
Chest
4.1%
Hamstrings
3.3%
Forearms
3.3%
Glutes
2.4%
Lower Back
0.8%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
10 reps
-
2
Incline Chest Fly (Fly)
3
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Shoulder Press (Machine)
2
10 reps
-
4B
Lateral Raise (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
10 reps
-
2
Incline Chest Fly (Fly)
3
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Shoulder Press (Machine)
2
10 reps
-
4B
Lateral Raise (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
10 reps
-
2
Incline Chest Fly (Fly)
3
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Shoulder Press (Machine)
2
10 reps
-
4B
Lateral Raise (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
10 reps
-
2
Incline Chest Fly (Fly)
3
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Shoulder Press (Machine)
2
10 reps
-
4B
Lateral Raise (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
10 reps
-
2
Incline Chest Fly (Fly)
3
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Shoulder Press (Machine)
2
10 reps
-
4B
Lateral Raise (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Machine)
2
10 reps
-
3
Hamstring Curl
2
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Machine)
2
10 reps
-
3
Hamstring Curl
2
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Machine)
2
10 reps
-
3
Hamstring Curl
2
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Machine)
2
10 reps
-
3
Hamstring Curl
2
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Machine)
2
10 reps
-
3
Hamstring Curl
2
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4B
Lateral Raise (Dumbbell)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4B
Lateral Raise (Dumbbell)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4B
Lateral Raise (Dumbbell)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4B
Lateral Raise (Dumbbell)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4B
Lateral Raise (Dumbbell)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
2
10 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
2
10 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
2
10 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
2
10 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
2
10 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Chest Fly (Fly)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
4A
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
4B
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Upright Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Press
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-