ANTERIOR POSTERIOR SPLIT 4x/Week
Unlock your strength with a balanced 4-day split that targets every angle—transform your physique and feel powerful in just one week!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Toe Press (Bilateral) | 2 | 8–12 reps |
| 2 | Unilateral Leg Extension | 2 | 8–12 reps |
| 3 | Unilateral Leg Press | 2 | 6–10 reps |
| 4 | Hip Adductor (Machine) | 2 | AMRAP |
| 5 | Dip | 2 | 8–12 reps |
| 6 | Bench Press (Dumbbell) | 2 | 8–12 reps |
| 7 | Cable Triceps Overhead Extension Seated | 2 | 8–12 reps |
| 8 | Cuff Raise | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 2 | 8–12 reps |
| 2 | Good Morning | 2 | 8–12 reps |
| 3 | Unilateral Seated Ham Curl | 2 | 8–12 reps |
| 4 | Hip Thrust Nordic | 2 | 8–12 reps |
| 5 | Underhand Lat Pulldown | 2 | 8–12 reps |
| 6 | Seal Row | 2 | 8–12 reps |
| 7 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 8 | Reverse Pec Deck | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Toe Press (Unilateral) | 2 | 8–12 reps |
| 2 | Unilateral Leg Extension | 2 | 8–12 reps |
| 3 | Bulgarian Split Squat (Smith Machine) | 2 | 6–10 reps |
| 4 | Hip Adductor (Machine) | 2 | AMRAP |
| 5 | Bench Press (Barbell) | 2 | 6–10 reps |
| 6 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps |
| 7 | Incline Bench Pushdown (Mini Ez Bar) | 2 | 10–15 reps |
| 8 | Lying Y Raise | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Crunch (Weighted) | 2 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 3 | Unilateral Seated Ham Curl | 2 | 8–12 reps |
| 4 | Hip Thrust Nordic | 2 | 8–12 reps |
| 5 | Wide Grip Lat Pulldown | 2 | 8–12 reps |
| 6 | One Arm Machine Row | 2 | 8–12 reps |
| 7 | Uni Preacher Curl Machine | 2 | 8–12 reps |
| 8 | Rear Delt Fly (Cable) | 2 | 8–12 reps |
Common questions
Yes, ANTERIOR POSTERIOR SPLIT 4x/Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 POSTERIOR SPLIT 4x/Week 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ANTERIOR POSTERIOR SPLIT 4x/Week 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
