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Anterior Posterior

by Elliot B.

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 22, 2025 03:17
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 1
1
Calf Raise (Leg Press)
1 Set
6-8 Reps
-
2
Preacher Curl (Dumbbell)
2 Sets
5-8 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
-
4
Leg Extension
2 Sets
6-8 Reps
-
5
Pec Deck (Machine)
2 Sets
7-10 Reps
-
6
Lateral Raise (Cable)
3 Sets
7-10 Reps
-
7
Face Away Cable Curl
1 Set
7-10 Reps
-
8
Hip Adductor (Machine)
1 Set
8-12 Reps
-
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
-
8
Calf Raise (Leg Press)
1 Set
6-8 Reps
-