IntermediateFree

High intensity Anterior Posterior split

Build muscle fast with this high-intensity anterior–posterior split. Train till failure and don’t be a little bitch.

Thomas G.· Nov 2025

3athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

This 4-day program can be used by anyone who wants to build muscle in the gym. You train every muscle twice a week, and you don’t need to motivate yourself for a leg day, since you hit legs and upper body on the same day ;). So if you want to build muscle efficiently and don’t want a dedicated leg day, use this split!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Triceps

13.7%

Biceps

10.7%

Lats

9.7%

Upper Back

9.2%

Chest

8.3%

Front Delts

8.3%

Hamstrings

Quadriceps

6.6%

Middle Delts

6.3%

Forearms

4.9%

Adductors

4.8%

Abs

4.1%

Lower Back

2.8%

Glutes

2.7%

Rear Delts

0.6%

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6–10 reps	@10
2	Incline Bench Press (Dumbbell)	2	6–10 reps	@10
3	Chest Fly (Cable)	2	6–10 reps	@10
4	Seated Shoulder Press (Dumbbell)	2	6–10 reps	@10
5	Preacher Curl (Barbell)	2	6–10 reps	@10
6	Hammer Curl (Cable)	2	6–10 reps	@10
7	Leg Press	2	6–10 reps	@10
8	Leg Extension	1	6–10 reps	@10
		1	6–10 reps	@10
9	Wrist Curls	2	6–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	6–10 reps	@10
2	Seated Row (Cable)	2	6–10 reps	@10
3	Standing Pullover (Cable)	2	6–10 reps	@10
4	Barbell Row	2	6–10 reps	@10
5	Single Arm Pushdown	2	6–10 reps	@10
6	JM Press (Smith Machine)	2	6–10 reps	@10
7	Romanian Deadlift (Barbell)	2	6–10 reps	@10
8	Hip Adductor (Machine)	2	6–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	6–10 reps	@10
2	Seated Row (Cable)	2	6–10 reps	@10
3	Standing Pullover (Cable)	2	6–10 reps	@10
4	Barbell Row	2	6–10 reps	@10
5	Single Arm Pushdown	2	6–10 reps	@10
6	JM Press (Smith Machine)	2	6–10 reps	@10
7	Romanian Deadlift (Barbell)	2	6–10 reps	@10
8	Hip Adductor (Machine)	2	6–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6–10 reps	@10
2	Incline Bench Press (Dumbbell)	2	6–10 reps	@10
3	Seated Shoulder Press (Dumbbell)	2	6–10 reps	@10
4	Lateral Raise (Cable)	2	0 reps	—
5	JM Press (Smith Machine)	2	0 reps	—
6	Single Arm Pushdown	2	0 reps	—
7	Leg Extension	1	6–10 reps	@10
		1	6–10 reps	@10
8	Squat (Barbell)	2	0 reps	—
9	Hip Adductor (Machine)	2	0 reps	—

Weeks 2–12 are in the app

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

Common questions

Yes, High intensity Anterior Posterior 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 12 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 90 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.

High intensity Anterior Posterior 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

High intensity Anterior Posterior 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.

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