Anterior posterior x3 6 day split
6 day anterior posterior split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 5–8 reps | @8.5 |
| 1 | 5–8 reps | @9 | ||
| 2 | High To Low Chest Fly | 1 | 7–9 reps | @9.5 |
| 1 | 7–9 reps | @10 | ||
| 3 | Spider Curl | 1 | 4–9 reps | @8.5 |
| 1 | 4–9 reps | @9.5 | ||
| 4 | Leg Extension | 1 | 4–7 reps | @9 |
| 1 | 4–7 reps | @9.5 | ||
| 5 | Hack Squat | 1 | 5–7 reps | @9 |
| 1 | 5–7 reps | @9.5 | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 6 reps | @8 |
| 1 | 6 reps | @10 | ||
| 7 | Cable Crunch | 2 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 5–10 reps | @7.5–9 |
| 1 | 5–10 reps | @8–9.5 | ||
| 2 | Overhead Tricep Extension (Cable) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @10 | ||
| 3 | Back Extension (Weighted) | 1 | 4–8 reps | @7–8 |
| 1 | 4–8 reps | @8–9.5 | ||
| 4 | Leg Curl | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @9.5 | ||
| 5 | Seated Row (Machine) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @9 | ||
| 6 | Kelso Shrug | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 4–7 reps | @9 |
| 1 | 4–7 reps | @9.5 | ||
| 2 | Chest Fly (Machine) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @9 | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 4 | Squat (Barbell) | 1 | 4–9 reps | @8.5–9 |
| 1 | 4–9 reps | @9–9.5 | ||
| 5 | Overhead Press (Machine) | 1 | 4–10 reps | @8 |
| 1 | 4–8 reps | @8.5 | ||
| 1 | 4–7 reps | @9.5 | ||
| 6 | Incline Curl (Dumbbell) | 1 | 5–7 reps | @9 |
| 2 | 5–7 reps | @9.5 | ||
| 7 | Side Crunch (Cable) | 2 | 5+ reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Kickback (Cable) | 1 | 8–12 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 1 | 4–8 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 1 | 6–9 reps | @8 |
| 1 | 6–9 reps | @9.5 | ||
| 3 | Rear Delt Fly (Machine) | 1 | 5–8 reps | @7.5 |
| 1 | 5–8 reps | @9 | ||
| 4 | Hip Thrust (Barbell) | 1 | 3–7 reps | @7.5 |
| 1 | 3–7 reps | @8.5 | ||
| 1 | 3–7 reps | @9 | ||
| 5 | Leg Curl | 2 | 5–8 reps | @9 |
| 6 | Romanian Deadlift (Barbell) | 1 | 3–5 reps | @8.5 |
| 1 | 3–5 reps | @9 | ||
| 7 | Calf Raise (Leg Press) | 2 | AMRAP | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 5+ reps | @8 |
| 1 | 5+ reps | @9 | ||
| 2 | Overhead Press (Barbell) | 1 | 4–8 reps | @9 |
| 2 | 4–8 reps | @10 | ||
| 3 | Strict Curl | 1 | 4–8 reps | @8 |
| 1 | 4–8 reps | @9 | ||
| 4 | Hanging Leg Raise | 1 | AMRAP | @9 |
| 1 | AMRAP | @10 | ||
| 5 | Lying Pullover (Cable) | 1 | 5–9 reps | @9 |
| 1 | 5–9 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 4–5 reps | @8.5 |
| 1 | 4–5 reps | @9.5 | ||
| 1 | 3–5 reps | @10 | ||
| 2 | T-Bar Row | 1 | 4–7 reps | @9 |
| 1 | 4–7 reps | @9.5 | ||
| 3 | Leg Curl | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @9.5 | ||
| 4 | Incline Curl (Dumbbell) | 1 | 4–8 reps | @9.5 |
| 1 | 4–8 reps | @10 | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 3–5 reps | @9.5 |
| 1 | 5–8 reps | @9.5 | ||
| 6 | Calf Raise (Leg Press) | 1 | AMRAP | @9.5 |
| 1 | AMRAP | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Anterior posterior x3 6 day split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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 posterior x3 6 day split is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Anterior posterior x3 6 day split 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.
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