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

by Okay M.
1 athletes joined

Program Description

**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.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2025 03:37
  • Last Edited
    Jan 16, 2026 08:51
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Front Delts
9.6%
Triceps
8.8%
Quadriceps
8.8%
Chest
8.8%
Middle Delts
8.8%
Biceps
7%
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%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
10
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 11 Weeks
Day 2
1
Tricep Pushdown (Cable)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Single Arm Iso Row
1 Set
-
5
Seated Calf Raise
2 Sets
-
6
Clean Deadlift
1 Set
-
7
Kelso Shrug
1 Set
-
8
Rear Delt Fly (Cable)
2 Sets
-
Day 4
1
Tricep Pushdown (Cable)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Single Arm Iso Row
1 Set
-
5
Seated Calf Raise
2 Sets
-
6
Clean Deadlift
1 Set
-
7
Kelso Shrug
1 Set
-
8
Rear Delt Fly (Cable)
2 Sets
-
9
Neck Curl
1 Set
-
Day 1
1
Preacher Curl (Dumbbell)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Incline Bench Press (Smith Machine)
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Lateral Raise (Machine)
2 Sets
-
8
Squat (Smith Machine)
1 Set
-
9
Neck Curl
1 Set
-
10
Decline Crunch
1 Set
-
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Incline Bench Press (Smith Machine)
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Lateral Raise (Machine)
2 Sets
-
8
Squat (Smith Machine)
1 Set
-
9
Decline Crunch
1 Set
-