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Anterior Posterior

by Elliot B.
2 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 21, 2025 09:39
  • Last Edited
    Sep 29, 2025 10:31

Summary

Unlock your strength potential with the **Anterior Posterior** program, an 8-week journey designed for those looking to build balanced muscle and enhance overall fitness. Comprising four training days each week, this program focuses on both anterior and posterior muscle groups, ensuring a comprehensive approach to strength development. With a variety of exercises, including the Deadlift and Incline Bench Press, you'll target key areas like the back, chest, arms, and legs, all while utilizing a full gym setup. Dive in and transform your physique with structured workouts that push your limits and deliver results!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.5%
Chest
10.9%
Biceps
10.4%
Upper Back
9.5%
Triceps
9.2%
Front Delts
8.1%
Middle Delts
7.4%
Quadriceps
6.7%
Calves
5.8%
Glutes
5.5%
Lower Back
3.9%
Hamstrings
3.5%
Rear Delts
3%
Forearms
1.6%
Adductors
1.2%
Abs
0.9%
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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
Calf Raise (Leg Press)
1
6-8 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Cable)
3
7-10 reps
-
7
Face Away Cable Curl
1
7-10 reps
-
8
Hip Adductor (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
6-8 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Cable)
3
7-10 reps
-
7
Face Away Cable Curl
1
7-10 reps
-
8
Hip Adductor (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
6-8 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Cable)
3
7-10 reps
-
7
Face Away Cable Curl
1
7-10 reps
-
8
Hip Adductor (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
6-8 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Cable)
3
7-10 reps
-
7
Face Away Cable Curl
1
7-10 reps
-
8
Hip Adductor (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
6-8 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Cable)
3
7-10 reps
-
7
Face Away Cable Curl
1
7-10 reps
-
8
Hip Adductor (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
6-8 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Cable)
3
7-10 reps
-
7
Face Away Cable Curl
1
7-10 reps
-
8
Hip Adductor (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
6-8 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Cable)
3
7-10 reps
-
7
Face Away Cable Curl
1
7-10 reps
-
8
Hip Adductor (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
6-8 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Pec Deck (Machine)
2
7-10 reps
-
6
Lateral Raise (Cable)
3
7-10 reps
-
7
Face Away Cable Curl
1
7-10 reps
-
8
Hip Adductor (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
7-10 reps
-
2
JM Press (Smith Machine)
2
6-8 reps
-
3
Deadlift (Smith Machine)
1
6-8 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Pushdown
2
7-10 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Calf Raise (Leg Press)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
7-10 reps
-
2
JM Press (Smith Machine)
2
6-8 reps
-
3
Deadlift (Smith Machine)
1
6-8 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Pushdown
2
7-10 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Calf Raise (Leg Press)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
7-10 reps
-
2
JM Press (Smith Machine)
2
6-8 reps
-
3
Deadlift (Smith Machine)
1
6-8 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Pushdown
2
7-10 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Calf Raise (Leg Press)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
7-10 reps
-
2
JM Press (Smith Machine)
2
6-8 reps
-
3
Deadlift (Smith Machine)
1
6-8 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Pushdown
2
7-10 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Calf Raise (Leg Press)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
7-10 reps
-
2
JM Press (Smith Machine)
2
6-8 reps
-
3
Deadlift (Smith Machine)
1
6-8 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Pushdown
2
7-10 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Calf Raise (Leg Press)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
7-10 reps
-
2
JM Press (Smith Machine)
2
6-8 reps
-
3
Deadlift (Smith Machine)
1
6-8 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Pushdown
2
7-10 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Calf Raise (Leg Press)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
7-10 reps
-
2
JM Press (Smith Machine)
2
6-8 reps
-
3
Deadlift (Smith Machine)
1
6-8 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Pushdown
2
7-10 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Calf Raise (Leg Press)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
7-10 reps
-
2
JM Press (Smith Machine)
2
6-8 reps
-
3
Deadlift (Smith Machine)
1
6-8 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Pushdown
2
7-10 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Lying Leg Curl
1
7-10 reps
-
8
Calf Raise (Leg Press)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Incline Curl (Dumbbell)
2
6-8 reps
-
4
Shoulder Press (Machine)
1
2
4-6 reps
7-10 reps
-
-
5
Hammer Curl (Cable)
2
7-10 reps
-
6
Chest Press (Machine)
1
6-8 reps
-
7
Leg Extension
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Incline Curl (Dumbbell)
2
6-8 reps
-
4
Shoulder Press (Machine)
1
2
4-6 reps
7-10 reps
-
-
5
Hammer Curl (Cable)
2
7-10 reps
-
6
Chest Press (Machine)
1
6-8 reps
-
7
Leg Extension
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Incline Curl (Dumbbell)
2
6-8 reps
-
4
Shoulder Press (Machine)
1
2
4-6 reps
7-10 reps
-
-
5
Hammer Curl (Cable)
2
7-10 reps
-
6
Chest Press (Machine)
1
6-8 reps
-
7
Leg Extension
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Incline Curl (Dumbbell)
2
6-8 reps
-
4
Shoulder Press (Machine)
1
2
4-6 reps
7-10 reps
-
-
5
Hammer Curl (Cable)
2
7-10 reps
-
6
Chest Press (Machine)
1
6-8 reps
-
7
Leg Extension
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Incline Curl (Dumbbell)
2
6-8 reps
-
4
Shoulder Press (Machine)
1
2
4-6 reps
7-10 reps
-
-
5
Hammer Curl (Cable)
2
7-10 reps
-
6
Chest Press (Machine)
1
6-8 reps
-
7
Leg Extension
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Incline Curl (Dumbbell)
2
6-8 reps
-
4
Shoulder Press (Machine)
1
2
4-6 reps
7-10 reps
-
-
5
Hammer Curl (Cable)
2
7-10 reps
-
6
Chest Press (Machine)
1
6-8 reps
-
7
Leg Extension
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Incline Curl (Dumbbell)
2
6-8 reps
-
4
Shoulder Press (Machine)
1
2
4-6 reps
7-10 reps
-
-
5
Hammer Curl (Cable)
2
7-10 reps
-
6
Chest Press (Machine)
1
6-8 reps
-
7
Leg Extension
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Incline Curl (Dumbbell)
2
6-8 reps
-
4
Shoulder Press (Machine)
1
2
4-6 reps
7-10 reps
-
-
5
Hammer Curl (Cable)
2
7-10 reps
-
6
Chest Press (Machine)
1
6-8 reps
-
7
Leg Extension
1
7-10 reps
-
8
Calf Raise (Leg Press)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
2
Lying Pullover (Cable)
2
7-10 reps
-
3
Incline Pushdown (Cable)
2
6-8 reps
-
4
Chest Supported Row (Smith Machine)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Hip Thrust (Machine)
1
7-10 reps
-
7
Back Extension (Weighted)
2
8-12 reps
-
8
Seated Calf Raise
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
2
Lying Pullover (Cable)
2
7-10 reps
-
3
Incline Pushdown (Cable)
2
6-8 reps
-
4
Chest Supported Row (Smith Machine)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Hip Thrust (Machine)
1
7-10 reps
-
7
Back Extension (Weighted)
2
8-12 reps
-
8
Seated Calf Raise
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
2
Lying Pullover (Cable)
2
7-10 reps
-
3
Incline Pushdown (Cable)
2
6-8 reps
-
4
Chest Supported Row (Smith Machine)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Hip Thrust (Machine)
1
7-10 reps
-
7
Back Extension (Weighted)
2
8-12 reps
-
8
Seated Calf Raise
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
2
Lying Pullover (Cable)
2
7-10 reps
-
3
Incline Pushdown (Cable)
2
6-8 reps
-
4
Chest Supported Row (Smith Machine)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Hip Thrust (Machine)
1
7-10 reps
-
7
Back Extension (Weighted)
2
8-12 reps
-
8
Seated Calf Raise
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
2
Lying Pullover (Cable)
2
7-10 reps
-
3
Incline Pushdown (Cable)
2
6-8 reps
-
4
Chest Supported Row (Smith Machine)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Hip Thrust (Machine)
1
7-10 reps
-
7
Back Extension (Weighted)
2
8-12 reps
-
8
Seated Calf Raise
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
2
Lying Pullover (Cable)
2
7-10 reps
-
3
Incline Pushdown (Cable)
2
6-8 reps
-
4
Chest Supported Row (Smith Machine)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Hip Thrust (Machine)
1
7-10 reps
-
7
Back Extension (Weighted)
2
8-12 reps
-
8
Seated Calf Raise
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
2
Lying Pullover (Cable)
2
7-10 reps
-
3
Incline Pushdown (Cable)
2
6-8 reps
-
4
Chest Supported Row (Smith Machine)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Hip Thrust (Machine)
1
7-10 reps
-
7
Back Extension (Weighted)
2
8-12 reps
-
8
Seated Calf Raise
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
2
Lying Pullover (Cable)
2
7-10 reps
-
3
Incline Pushdown (Cable)
2
6-8 reps
-
4
Chest Supported Row (Smith Machine)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Hip Thrust (Machine)
1
7-10 reps
-
7
Back Extension (Weighted)
2
8-12 reps
-
8
Seated Calf Raise
1
8-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
7-10 Reps
-
2
JM Press (Smith Machine)
2 Sets
6-8 Reps
-
3
Deadlift (Smith Machine)
1 Set
6-8 Reps
-
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Single Arm Pushdown
2 Sets
7-10 Reps
-
6
Single Arm Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
7
Lying Leg Curl
1 Set
7-10 Reps
-
8
Calf Raise (Leg Press)
2 Sets
7-10 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
-
2
Lying Pullover (Cable)
2 Sets
7-10 Reps
-
3
Incline Pushdown (Cable)
2 Sets
6-8 Reps
-
4
Chest Supported Row (Smith Machine)
2 Sets
7-10 Reps
-
5
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
-
6
Hip Thrust (Machine)
1 Set
7-10 Reps
-
7
Back Extension (Weighted)
2 Sets
8-12 Reps
-
8
Seated Calf Raise
1 Set
8-12 Reps
-
Day 3
1
Pec Deck (Machine)
2 Sets
6-8 Reps
-
2
Hack Squat
2 Sets
6-8 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
4
Shoulder Press (Machine)
1 Set
2 Sets
4-6 Reps
7-10 Reps
-
-
5
Hammer Curl (Cable)
2 Sets
7-10 Reps
-
6
Chest Press (Machine)
1 Set
6-8 Reps
-
7
Leg Extension
1 Set
7-10 Reps
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8
Calf Raise (Leg Press)
1 Set
6-8 Reps
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Day 1
1
Calf Raise (Leg Press)
1 Set
6-8 Reps
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2
Preacher Curl (Dumbbell)
2 Sets
5-8 Reps
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3
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
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4
Leg Extension
2 Sets
6-8 Reps
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5
Pec Deck (Machine)
2 Sets
7-10 Reps
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6
Lateral Raise (Cable)
3 Sets
7-10 Reps
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7
Face Away Cable Curl
1 Set
7-10 Reps
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8
Hip Adductor (Machine)
1 Set
8-12 Reps
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