5x/day Antagonist Split

- 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.

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Week 1

Week 2

Week 3

Pull-Up (Assisted)

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Chest Fly (Machine)

Seated Row (Cable)

Chest Press (Machine)

Alternating Dumbbell Curl

Reverse Wrist Curl (Barbell)

Walk

Chest/Back/Biceps

Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Leg Extension

Reverse Pec Deck

Shrug (Barbell)

Skull Crusher (Barbell)

Seated Calf Raise

Legs/Shoulders/Triceps

Shoulder Press (Plate Loaded)

Deadlift (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Tricep Pushdown (Cable)

Shoulders/Legs/Triceps

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Standing Pullover (Cable)

Bicep Curl (Barbell)

Hammer Curl

Back/Chest/Biceps

Bench Press (Close Grip)

Underhand Lat Pulldown

Leg Raise (Captain's Chair)

Abs Crunch (Machine)

Arms/Abs

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