Intermediate–AdvancedFree

Ant/Post/r/Ant/Post/r/r front/back split

Transform your physique with this intense 11-week front/back split—sculpt strength and definition like never before. Get ready to elevate your game!

Okay M.· Aug 2025

1athletes running this program

Free on iOS & Android

Overview

Length

11 weeks

Days / week

4 days

Level

Advanced, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

**Ant/Post/r/Ant/Post/r/r Front/Back Split** is an advanced 11-week bodybuilding program designed for dedicated lifters ready to push their limits. With 44 training sessions, this split emphasizes balanced development of both anterior and posterior muscle groups. Each workout lasts approximately 70 minutes, incorporating a variety of machines and free weights to maximize hypertrophy and strength. Whether you're looking to sculpt your physique or enhance your overall performance, this program will challenge you to achieve your fitness goals with confidence.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.4%

Front Delts

9.6%

Triceps

8.8%

Quadriceps

8.8%

Chest

8.8%

Middle Delts

8.8%

Biceps

Lats

6.1%

Hamstrings

5.7%

Rear Delts

5.3%

Adductors

5.3%

Calves

4.4%

Glutes

3.5%

Abs

3.5%

Neck

2.2%

Forearms

0.9%

Week 1 Workouts

#	Exercise	Sets
1	Tricep Pushdown (Cable)	2
2	Lat Pulldown	2
3	Seated Hamstring Curl	2
4	Single Arm Iso Row	1
5	Seated Calf Raise	2
6	Clean Deadlift	1
7	Kelso Shrug	1
8	Rear Delt Fly (Cable)	2

#	Exercise	Sets
1	Tricep Pushdown (Cable)	2
2	Lat Pulldown	2
3	Seated Hamstring Curl	2
4	Single Arm Iso Row	1
5	Seated Calf Raise	2
6	Clean Deadlift	1
7	Kelso Shrug	1
8	Rear Delt Fly (Cable)	2
9	Neck Curl	1

#	Exercise	Sets
1	Preacher Curl (Dumbbell)	2
2	Pec Deck (Machine)	2
3	Shoulder Press (Machine)	2
4	Leg Extension	2
5	Incline Bench Press (Smith Machine)	2
6	Hip Adductor (Machine)	2
7	Lateral Raise (Machine)	2
8	Squat (Smith Machine)	1
9	Neck Curl	1
10	Decline Crunch	1

#	Exercise	Sets
1	Preacher Curl (Dumbbell)	2
2	Pec Deck (Machine)	2
3	Shoulder Press (Machine)	2
4	Leg Extension	2
5	Incline Bench Press (Smith Machine)	2
6	Hip Adductor (Machine)	2
7	Lateral Raise (Machine)	2
8	Squat (Smith Machine)	1
9	Decline Crunch	1

Weeks 2–11 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Ant/Post/r/Ant/Post/r/r front/back 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 11 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.

Ant/Post/r/Ant/Post/r/r front/back split 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 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Ant/Post/r/Ant/Post/r/r front/back 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.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android