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by Elias J.

Program Description

Anterior posterior or posterior anterior I lowk don’t know nephew😭❓

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Sep 03, 2025 09:58
  • Last Edited
    Sep 24, 2025 04:17

Summary

This dynamic 1-week program is designed for those looking to maximize their strength and muscle gains with 4 focused training days. Each session combines compound and isolation movements, such as weighted dips and leg presses, to target major muscle groups effectively. With a mix of machines and free weights, you'll build power and endurance while ensuring balanced development across your upper and lower body. Get ready to push your limits and achieve your fitness goals with this comprehensive workout plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Hamstrings
9.2%
Front Delts
8.5%
Chest
7.8%
Quadriceps
7.8%
Middle Delts
7.1%
Lats
6.4%
Biceps
6.4%
Upper Back
5.7%
Abs
5%
Glutes
4.3%
Forearms
4.3%
Lower Back
3.5%
Calves
3.5%
Adductors
3.5%
Abductors
0.7%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Leg Press
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Bicep Curl (Cable)
2
-
6
Romanian Deadlift (Barbell)
2
-
7
Hamstring Curl
2
-
8
Wrist Curls
2
-
9
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Larsen Press (Barbell)
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Leg Press
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Bicep Curl (Cable)
2
-
6
Romanian Deadlift (Barbell)
2
-
7
Hamstring Curl
2
-
8
Wrist Curls
2
-
9
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Larsen Press (Barbell)
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Cable Crunch
2
-
Week 1
1 / 1 Weeks
Day 1
1
Dip (Weighted)
2 Sets
-
2
Leg Press
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
Romanian Deadlift (Barbell)
2 Sets
-
7
Hamstring Curl
2 Sets
-
8
Wrist Curls
2 Sets
-
9
Seated Calf Raise
2 Sets
-
Day 2
1
Dip (Weighted)
2 Sets
-
2
Larsen Press (Barbell)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Cable Crunch
2 Sets
-
Day 3
1
Dip (Weighted)
2 Sets
-
2
Leg Press
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
Romanian Deadlift (Barbell)
2 Sets
-
7
Hamstring Curl
2 Sets
-
8
Wrist Curls
2 Sets
-
9
Seated Calf Raise
2 Sets
-
Day 4
1
Dip (Weighted)
2 Sets
-
2
Larsen Press (Barbell)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Cable Crunch
2 Sets
-