…

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 12, 2025 01:42

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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Dip (Weighted)

1

-

2

Leg Press

1

-

3

T-Bar Row

1

-

4

Lat Pulldown

1

-

5

Bicep Curl (Cable)

1

-

6

Romanian Deadlift (Barbell)

1

-

7

Hamstring Curl

1

-

8

Wrist Curls

1

-

9

Seated Calf Raise

1

-

Day 2

1

Dip (Weighted)

1

-

2

Larsen Press (Barbell)

1

-

3

Leg Extension

1

-

4

Hip Adductor (Machine)

1

-

5

Seated Shoulder Press (Dumbbell)

1

-

6

Lateral Raise (Cable)

1

-

7

Tricep Pushdown (Cable)

1

-

8

Cable Crunch

1

-

Day 3

1

Dip (Weighted)

1

-

2

Leg Press

1

-

3

T-Bar Row

1

-

4

Lat Pulldown

1

-

5

Bicep Curl (Cable)

1

-

6

Romanian Deadlift (Barbell)

1

-

7

Hamstring Curl

1

-

8

Wrist Curls

1

-

9

Seated Calf Raise

1

-

Day 4

1

Dip (Weighted)

1

-

2

Larsen Press (Barbell)

1

-

3

Leg Extension

1

-

4

Hip Adductor (Machine)

1

-

5

Seated Shoulder Press (Dumbbell)

1

-

6

Lateral Raise (Cable)

1

-

7

Tricep Pushdown (Cable)

1

-

8

Cable Crunch

1

-

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

-