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5x/day Antagonist Split

by Simon
1 athletes joined

Program Description

- Program runs in 3 week blocks - Goal is to restart each block with 2.5-5lbs (1.1-2.2 kilos) added to the bar depending on lifting level - Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps - No planned deloads. Feel free to schedule them in when you feel fatigued. - The program's slightly altered with few accessories lifts, feel free to drop them if necessary.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 28, 2024 12:46
  • Last Edited
    Oct 28, 2024 01:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Standing Pullover (Cable)
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-10 reps
-
8
Hammer Curl
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Standing Pullover (Cable)
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-10 reps
-
8
Hammer Curl
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Standing Pullover (Cable)
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-10 reps
-
8
Hammer Curl
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Leg Extension
3
12 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Skull Crusher (Barbell)
3
10-12 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Leg Extension
3
12 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Skull Crusher (Barbell)
3
10-12 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Leg Extension
3
12 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Skull Crusher (Barbell)
3
10-12 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
2
12-15 reps
-
7
Alternating Dumbbell Curl
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
6 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Supported Row (Machine)
4
10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
2
12-15 reps
-
7
Alternating Dumbbell Curl
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
5 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
2
12-15 reps
-
7
Alternating Dumbbell Curl
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
8 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
12-15 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
5
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
12-15 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
6
5 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
12-15 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
2
Skull Crusher (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
3
Bench Press (Close Grip)
1
2
10-12 reps
8-10 reps
-
-
4
Underhand Lat Pulldown
2
1
10-15 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
6
Hammer Curl
2
AMRAP
-
7
Leg Raise (Captain's Chair)
3
20+ reps
-
8
Abs Crunch (Machine)
3
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
2
Skull Crusher (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
3
Bench Press (Close Grip)
1
2
10-12 reps
8-10 reps
-
-
4
Underhand Lat Pulldown
2
1
10-15 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
6
Hammer Curl
2
AMRAP
-
7
Leg Raise (Captain's Chair)
3
20+ reps
-
8
Abs Crunch (Machine)
3
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
2
Skull Crusher (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
3
Bench Press (Close Grip)
1
2
10-12 reps
8-10 reps
-
-
4
Underhand Lat Pulldown
2
1
10-15 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
6
Hammer Curl
2
AMRAP
-
7
Leg Raise (Captain's Chair)
3
20+ reps
-
8
Abs Crunch (Machine)
3
20+ reps
-
Week 1
1 / 3 Weeks
Day 3
1
Pull-Up (Assisted)
4 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
3
Chest Supported Row (Machine)
4 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Chest Press (Machine)
2 Sets
12-15 Reps
-
7
Alternating Dumbbell Curl
3 Sets
12-15 Reps
-
8
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
9
Walk
1 Set
20-30 mins
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Reverse Pec Deck
3 Sets
15-20 Reps
-
7
Shrug (Barbell)
2 Sets
8-12 Reps
-
8
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
9
Seated Calf Raise
3 Sets
AMRAP
-
10
Walk
1 Set
20-30 mins
-
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
4
Leg Press (45 Degrees)
4 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
15-20 Reps
-
6
Lying Leg Curl
3 Sets
12-15 Reps
-
7
Shrug (Barbell)
2 Sets
8-12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
9
Seated Calf Raise
3 Sets
AMRAP
-
10
Walk
1 Set
20-30 mins
-
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Bent Over Row (Barbell)
4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12-15 Reps
-
5
Chest Fly (Machine)
3 Sets
12-15 Reps
-
6
Standing Pullover (Cable)
3 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
8
Hammer Curl
2 Sets
AMRAP
-
9
Walk
1 Set
20-30 mins
-
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
6-10 Reps
-
-
-
2
Skull Crusher (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
6-10 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
2 Sets
10-12 Reps
8-10 Reps
-
-
4
Underhand Lat Pulldown
2 Sets
1 Set
10-15 Reps
8-12 Reps
-
-
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
6
Hammer Curl
2 Sets
AMRAP
-
7
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
-
8
Abs Crunch (Machine)
3 Sets
20+ Reps
-