Anterior Posterior / Push Pull

by Wvik L.

1 athletes joined

Program Description

clear and simple plan for progress, moderate volume focusing on close to failure sets, keep a target of 6-10 reps for most exercises can go higher if it makes sense for the exercise..be patient and allow progressive overload to happen. make sure to pay attention of calorie intake, sleep, water intake, and other out of training variables. .optional supersets and exercise variation switches can be done every other day or 4 times a week . . . . . . .Day 1: A . . . . . . .Day 2: rest . . . . . . .Day 3: B . . . . . . .Day 4: rest . . . . . . .Day 5: C . . . . . . .Day 6: D . . . . . . .Day 7: rest . . . . . . . There is no hip hinge in the program but it may benefit from one, likely best placed on A day and reduce sets for Leg curls on B day

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
May 31, 2024 03:44
Last Edited
Dec 12, 2024 02:29

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 1

Dip (Weighted)

RPE 9

Bulgarian Split Squat (Dumbbell)

RPE 8.5

Leg Extension

RPE 10

Incline Bench Press (Dumbbell)

RPE 8.5

Single Arm Pushdown

RPE 10

One Arm Lateral Raise (Cable)

RPE 10

Neck Curl

RPE 8.5

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 2

Seated Row (Cable)

RPE 9.5

Leg Curl

RPE 10

Hanging Leg Raise

RPE 10

Lat Pulldown (Single Arm)

RPE 9.5

Standing Pullover (Cable)

RPE 10

Standing Calf Raise

RPE 10

Rope Curl

RPE 10

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 3

Squat (Barbell)

RPE 8.5

AD Press

RPE 9

Leg Extension

RPE 10

Incline Bench Press (Barbell)

RPE 9

Lateral Raise (Dumbbell)

RPE 10

Tricep Extension (Cable)

RPE 10

Pec Deck (Machine)

RPE 10

Neck Extension

RPE 8.5

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 4

Lat Pulldown (Neutral Grip)

RPE 9.5

Cable Crunch

RPE 10

Single Arm Row (Dumbbell)

RPE 10

Bicep Curl (Cable)

RPE 10

Lying Leg Curl

RPE 10

Rear Delt Fly (Machine)

RPE 10

Standing Calf Raise

RPE 10

Day 1

Dip (Weighted)

3 Sets

Bulgarian Split Squat (Dumbbell)

2 Sets

@8.5

Leg Extension

2 Sets

@10

Incline Bench Press (Dumbbell)

2 Sets

@8.5

Single Arm Pushdown

3 Sets

@10

One Arm Lateral Raise (Cable)

3 Sets

@10

Neck Curl

2 Sets

@8.5

Day 2

Seated Row (Cable)

4 Sets

@9.5

Leg Curl

3 Sets

@10

Hanging Leg Raise

3 Sets

@10

Lat Pulldown (Single Arm)

2 Sets

@9.5

Standing Pullover (Cable)

2 Sets

@10

Standing Calf Raise

2 Sets

@10

Rope Curl

2 Sets

@10

Day 3

Squat (Barbell)

2 Sets

@8.5

AD Press

2 Sets

Leg Extension

2 Sets

@10

Incline Bench Press (Barbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

@10

Tricep Extension (Cable)

3 Sets

@10

Pec Deck (Machine)

2 Sets

@10

Neck Extension

2 Sets

@8.5

Day 4

Lat Pulldown (Neutral Grip)

3 Sets

@9.5

Cable Crunch

3 Sets

@10

Single Arm Row (Dumbbell)

3 Sets

@10

Bicep Curl (Cable)

3 Sets

@10

Lying Leg Curl

3 Sets

@10

Rear Delt Fly (Machine)

3 Sets

@10

Standing Calf Raise

2 Sets

@10