Anterior / Postierior
Transform your strength and balance in 18 weeks—unlock your full potential with a focused 4-day program for a powerful anterior and posterior chain.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 2 | Pec Deck (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 3 | Lateral Raise (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 4 | Shoulder Press (Plate Loaded) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 5 | Single Arm Tricep Extension (Cable) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 6 | Seated Dip (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 7 | Leg Extension | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 8 | Leg Press | 1 | 4–8 reps |
| 9 | Hip Adductor (Machine) | 1 | 4–8 reps |
| 10 | Abs Crunch (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Upper Back Smith Machine Row | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 2 | Lat Pulldown | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 3 | High To Low Row | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 4 | Preacher Curl (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 5 | Stiff Leg Deadlift | 1 | 4–8 reps |
| 6 | Calf Raise (Leg Press) | 1 | 4–8 reps |
| 7 | Lying Hamstring Curl | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 8 | Cable Wrist Curls | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 9 | Wrist Extension (Dumbbell) | 1 | 6–10 reps |
| 1 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 2 | Shoulder Press (Plate Loaded) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 3 | Incline Bench Press (Smith Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 4 | Pec Deck (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 5 | Single Arm Tricep Extension (Cable) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 6 | Seated Dip (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 7 | Leg Extension | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 8 | Leg Press | 1 | 4–8 reps |
| 9 | Hip Adductor (Machine) | 1 | 4–8 reps |
| 10 | Abs Crunch (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Upper Back Smith Machine Row | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 2 | Lat Pulldown | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 3 | High To Low Row | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 4 | Preacher Curl (Machine) | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 5 | Stiff Leg Deadlift | 1 | 4–8 reps |
| 6 | Calf Raise (Leg Press) | 1 | 4–8 reps |
| 7 | Lying Hamstring Curl | 1 | 4–8 reps |
| 1 | 4–8 reps | ||
| 8 | Cable Wrist Curls | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 9 | Wrist Extension (Dumbbell) | 1 | 6–10 reps |
| 1 | 6–10 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Anterior / Postierior is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Anterior / Postierior is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Anterior / Postierior is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
