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ANTERIOR POSTERIOR SPLIT 4x/Week

by Lucas O.
1 athletes joined

Program Description

**ANTERIOR POSTERIOR SPLIT** is a focused 1-week training program designed to maximize muscle growth and strength through a balanced 4-day split. Each session targets specific muscle groups, ensuring a comprehensive approach to both anterior and posterior chains. With a mix of machine and free weight exercises, you'll engage your core, legs, back, and arms, pushing your limits with varied rep ranges and intensity levels. Ideal for those looking to enhance their physique and performance, this program will keep you motivated and on track to achieve your fitness goals.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Dec 25, 2025 03:03
  • Last Edited
    Jan 16, 2026 10:49
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.1%
Triceps
10.1%
Hamstrings
8.4%
Upper Back
8.4%
Quadriceps
8.4%
Adductors
6.7%
Lats
6.7%
Chest
6.7%
Front Delts
6.7%
Biceps
5.9%
Abs
4.2%
Abductors
3.4%
Rear Delts
3.4%
Calves
3.4%
Middle Delts
3.4%
Lower Back
2.5%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Toe Press (Bilateral)
2
8-12 reps
-
2
Unilateral Leg Extension
2
8-12 reps
-
3
Hip Adductor (Machine)
2
AMRAP
-
4
Belt Squat
2
6-10 reps
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
8-12 reps
-
2
Romanian Deadlift (Belt Squat)
2
6-10 reps
-
3
Hip Thrust Nordic
2
8-12 reps
-
4
Unilateral Seated Ham Curl
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press (Unilateral)
2
8-12 reps
-
2
Unilateral Leg Extension
2
8-12 reps
-
3
Hip Adductor (Machine)
2
AMRAP
-
4
Leg Press Nordic
2
8-12 reps
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Thrust Nordic
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
One Arm Machine Row
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
2
Romanian Deadlift (Belt Squat)
2 Sets
6-10 Reps
-
3
Hip Thrust Nordic
2 Sets
8-12 Reps
-
4
Unilateral Seated Ham Curl
2 Sets
8-12 Reps
-
5
Underhand Lat Pulldown
2 Sets
8-12 Reps
-
6
Seal Row
2 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Reverse Pec Deck
2 Sets
8-12 Reps
-
Day 4
1
Decline Crunch (Weighted)
2 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Hip Thrust Nordic
2 Sets
8-12 Reps
-
4
Lying Leg Curl
2 Sets
8-12 Reps
-
5
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
6
One Arm Machine Row
2 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
8
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
Day 1
1
Toe Press (Bilateral)
2 Sets
8-12 Reps
-
2
Unilateral Leg Extension
2 Sets
8-12 Reps
-
3
Hip Adductor (Machine)
2 Sets
AMRAP
-
4
Belt Squat
2 Sets
6-10 Reps
-
5
Dip
2 Sets
8-12 Reps
-
6
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
7
Cable Triceps Overhead Extension Seated
2 Sets
8-12 Reps
-
8
Cuff Raise
2 Sets
10-15 Reps
-
Day 3
1
Toe Press (Unilateral)
2 Sets
8-12 Reps
-
2
Unilateral Leg Extension
2 Sets
8-12 Reps
-
3
Hip Adductor (Machine)
2 Sets
AMRAP
-
4
Leg Press Nordic
2 Sets
8-12 Reps
-
5
Bench Press (Barbell)
2 Sets
6-10 Reps
-
6
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
7
Incline Bench Pushdown (Mini Ez Bar)
2 Sets
10-15 Reps
-
8
Lying Y Raise
2 Sets
10-15 Reps
-