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ANTERIOR POSTERIOR SPLIT 4x/Week

by Lucas O.

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
    Dec 30, 2025 03:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
8.5%
Glutes
8.5%
Hamstrings
8.5%
Triceps
8.5%
Upper Back
8.5%
Adductors
6.8%
Chest
6.8%
Abductors
6.8%
Lats
6.8%
Front Delts
5.9%
Biceps
5.9%
Abs
4.2%
Middle Delts
3.4%
Calves
3.4%
Rear Delts
3.4%
Lower Back
2.5%
Forearms
1.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
AMRAP
-
2
Leg Extension
2
8-12 reps
-
3
Belt Squat
2
6-10 reps
-
4
Hip Adductor (Machine)
2
AMRAP
-
5
Dip
2
8-12 reps
-
6
Incline 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
Toe Press (Bilateral)
2
8-12 reps
-
2
Unilateral Seated Ham Curl
2
8-12 reps
-
3
Romanian Deadlift (Belt Squat)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
AMRAP
-
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
Decline Crunch (Weighted)
2
8-12 reps
-
2
Unilateral Leg Extension
2
8-12 reps
-
3
Leg Press Nordic
2
8-12 reps
-
4
Hip Adductor (Machine)
2
AMRAP
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Pec Deck (Machine)
2
10-15 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
Toe Press (Unilateral)
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
AMRAP
-
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 1
1
Ab Wheel
2 Sets
AMRAP
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Belt Squat
2 Sets
6-10 Reps
-
4
Hip Adductor (Machine)
2 Sets
AMRAP
-
5
Dip
2 Sets
8-12 Reps
-
6
Incline 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 2
1
Toe Press (Bilateral)
2 Sets
8-12 Reps
-
2
Unilateral Seated Ham Curl
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Belt Squat)
2 Sets
6-10 Reps
-
4
Hip Abductor (Machine)
2 Sets
AMRAP
-
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 3
1
Decline Crunch (Weighted)
2 Sets
8-12 Reps
-
2
Unilateral Leg Extension
2 Sets
8-12 Reps
-
3
Leg Press Nordic
2 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
2 Sets
AMRAP
-
5
Bench Press (Barbell)
2 Sets
6-10 Reps
-
6
Pec Deck (Machine)
2 Sets
10-15 Reps
-
7
Incline Bench Pushdown (Mini Ez Bar)
2 Sets
10-15 Reps
-
8
Lying Y Raise
2 Sets
10-15 Reps
-
Day 4
1
Toe Press (Unilateral)
2 Sets
8-12 Reps
-
2
Lying Leg Curl
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Hip Abductor (Machine)
2 Sets
AMRAP
-
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
-