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BoostcampPNG

PPL & Antagonist Hybrid programme

by Fariz Z.
1 athletes joined

Program Description

This program is mainly focused on the upper body especially on the arms and shoulders. Those who consider their arms and shoulders to be the weak point give this a try . It is high intensity time consuming but it'll be worth it

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2024 07:27
  • Last Edited
    Nov 03, 2024 01:32
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Chest Press (Machine)
2
2
10-12 reps
15-20 reps
RPE 8
RPE 9
3
Cable Crossover
3
15-18 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Chest Press (Machine)
2
2
10-12 reps
15-20 reps
RPE 8
RPE 9
3
Cable Crossover
3
15-18 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Chest Press (Machine)
2
2
10-12 reps
15-20 reps
RPE 8
RPE 9
3
Cable Crossover
3
15-18 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Chest Press (Machine)
2
2
10-12 reps
15-20 reps
RPE 8
RPE 9
3
Cable Crossover
3
15-18 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Chest Press (Machine)
2
2
10-12 reps
15-20 reps
RPE 8
RPE 9
3
Cable Crossover
3
15-18 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 8.5
3
Standing Pullover (Cable)
3
12-15 reps
RPE 7
4
Barbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
1
1
RPE 10
-
6
Hammer Curl
3
8-10 reps
RPE 9.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 8.5
3
Standing Pullover (Cable)
3
12-15 reps
RPE 7
4
Barbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
1
1
RPE 10
-
6
Hammer Curl
3
8-10 reps
RPE 9.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 8.5
3
Standing Pullover (Cable)
3
12-15 reps
RPE 7
4
Barbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
1
1
RPE 10
-
6
Hammer Curl
3
8-10 reps
RPE 9.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 8.5
3
Standing Pullover (Cable)
3
12-15 reps
RPE 7
4
Barbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
1
1
RPE 10
-
6
Hammer Curl
3
8-10 reps
RPE 9.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 8.5
3
Standing Pullover (Cable)
3
12-15 reps
RPE 7
4
Barbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
1
1
RPE 10
-
6
Hammer Curl
3
8-10 reps
RPE 9.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Rear Delt Fly (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
2
8-10 reps
RPE 7
5
Lu Lateral Raises
3
15 reps
RPE 8
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
2
-
8
Side Crunch (Cable)
3
15-20 reps
RPE 10
9
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Rear Delt Fly (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
3
8-10 reps
RPE 7
5
Lu Lateral Raises
3
15 reps
RPE 8
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
2
-
8
Side Crunch (Cable)
3
15-20 reps
RPE 10
9
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Rear Delt Fly (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
3
8-10 reps
RPE 7
5
Lu Lateral Raises
3
15 reps
RPE 8
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
2
-
8
Side Crunch (Cable)
3
15-20 reps
RPE 10
9
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Rear Delt Fly (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
3
8-10 reps
RPE 7
5
Lu Lateral Raises
3
15 reps
RPE 8
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
2
-
8
Side Crunch (Cable)
3
15-20 reps
RPE 10
9
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Rear Delt Fly (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
3
8-10 reps
RPE 7
5
Lu Lateral Raises
3
15 reps
RPE 8
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
2
-
8
Side Crunch (Cable)
3
15-20 reps
RPE 10
9
Hanging Toes To Bar
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
2
12-15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 9.5
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 9.5
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 9.5
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 9.5
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 9.5
6
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9.5
RPE 8
2
Pull-Up (Assisted)
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
4
T-Bar Row
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
15-20 reps
RPE 8.5
6
Seated Row (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9.5
RPE 8
2
Pull-Up (Assisted)
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
4
T-Bar Row
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
15-20 reps
RPE 8.5
6
Seated Row (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9.5
RPE 8
2
Pull-Up (Assisted)
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
4
T-Bar Row
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
15-20 reps
RPE 8.5
6
Seated Row (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9.5
RPE 8
2
Pull-Up (Assisted)
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
4
T-Bar Row
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
15-20 reps
RPE 8.5
6
Seated Row (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9.5
RPE 8
2
Pull-Up (Assisted)
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
4
T-Bar Row
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
15-20 reps
RPE 8.5
6
Seated Row (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
8
Lateral Raise (Cable)
2
12 reps
RPE 10
9
Front Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
8
Lateral Raise (Cable)
2
12 reps
RPE 10
9
Front Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
8
Lateral Raise (Cable)
2
12 reps
RPE 10
9
Front Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
8
Lateral Raise (Cable)
2
12 reps
RPE 10
9
Front Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
8
Lateral Raise (Cable)
2
12 reps
RPE 10
9
Front Raise
2
10 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@7.5
2
Seated Row (Cable)
3 Sets
12 Reps
@8.5
3
Standing Pullover (Cable)
3 Sets
12-15 Reps
@7
4
Barbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
1 Set
1 Set
@10
-
6
Hammer Curl
3 Sets
8-10 Reps
@9.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
8
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9.5
@8
2
Pull-Up (Assisted)
3 Sets
10 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@10
4
T-Bar Row
3 Sets
10-12 Reps
@8
5
Pec Deck (Machine)
3 Sets
15-20 Reps
@8.5
6
Seated Row (Cable)
3 Sets
10-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
50+ Reps
@10
Day 6
1
Hammer Curl
4 Sets
10 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@10
6
Skull Crusher (Dumbbell)
3 Sets
15 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
8
Lateral Raise (Cable)
2 Sets
12 Reps
@10
9
Front Raise
2 Sets
10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Chest Press (Machine)
2 Sets
2 Sets
10-12 Reps
15-20 Reps
@8
@9
3
Cable Crossover
3 Sets
15-18 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@8
5
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@7.5
6
Lateral Raise (Dumbbell)
2 Sets
@10
Day 3
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
2
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
2 Sets
8-10 Reps
@7
5
Lu Lateral Raises
3 Sets
15 Reps
@8
6
Shrug (Barbell)
3 Sets
10 Reps
@10
7
Reverse Wrist Curl (Barbell)
2 Sets
-
8
Side Crunch (Cable)
3 Sets
15-20 Reps
@10
9
Hanging Toes To Bar
2 Sets
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
2
Squat (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
12-15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@8
5
Leg Extension
3 Sets
10-12 Reps
@9.5
6
Seated Calf Raise
3 Sets
15 Reps
@10