5.0
(1 rating)
Program Description
The infamous Arnold's antagonist split, the programs requires 7-8 hrs optimal sleep and proper protein and water intake for minimal fatigue throught the cycle. Make volume and workout changes as per the need.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedApr 01, 2024 11:51
- Last EditedJul 15, 2024 12:34
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Chest Fly (Machine)
3
5
Bent Over Row (Barbell)
3
6
Lat Pulldown
3
7
Seated Row (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Chest Fly (Machine)
3
5
Bent Over Row (Barbell)
3
6
Lat Pulldown
3
7
Seated Row (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Chest Fly (Machine)
3
5
Bent Over Row (Barbell)
3
6
Lat Pulldown
3
7
Seated Row (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Chest Fly (Machine)
3
5
Bent Over Row (Barbell)
3
6
Lat Pulldown
3
7
Seated Row (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
3
4
Chest Fly (Machine)
3
5
Bent Over Row (Barbell)
3
6
Lat Pulldown
3
7
Seated Row (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bicep Curl (Barbell)
4
3
Hammer Curl
4
4
Tricep Pushdown (Cable)
4
5
Bench Press (Close Grip)
3
6
Seated Shoulder Press (Dumbbell)
3
7
Lateral Raise (Dumbbell)
4
8
Reverse Pec Deck
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bicep Curl (Barbell)
4
3
Hammer Curl
4
4
Tricep Pushdown (Cable)
4
5
Bench Press (Close Grip)
3
6
Seated Shoulder Press (Dumbbell)
3
7
Lateral Raise (Dumbbell)
4
8
Reverse Pec Deck
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bicep Curl (Barbell)
4
3
Hammer Curl
4
4
Tricep Pushdown (Cable)
4
5
Bench Press (Close Grip)
3
6
Seated Shoulder Press (Dumbbell)
3
7
Lateral Raise (Dumbbell)
4
8
Reverse Pec Deck
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bicep Curl (Barbell)
4
3
Hammer Curl
4
4
Tricep Pushdown (Cable)
4
5
Bench Press (Close Grip)
3
6
Seated Shoulder Press (Dumbbell)
3
7
Lateral Raise (Dumbbell)
4
8
Reverse Pec Deck
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bicep Curl (Barbell)
4
3
Hammer Curl
4
4
Tricep Pushdown (Cable)
4
5
Bench Press (Close Grip)
3
6
Seated Shoulder Press (Dumbbell)
3
7
Lateral Raise (Dumbbell)
4
8
Reverse Pec Deck
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Squat (Barbell)
5
3
Leg Extension
4
4
Romanian Deadlift (Barbell)
4
5
Leg Press (45 Degrees)
3
6
Seated Calf Raise
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Squat (Barbell)
5
3
Leg Extension
4
4
Romanian Deadlift (Barbell)
4
5
Leg Press (45 Degrees)
3
6
Seated Calf Raise
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Squat (Barbell)
5
3
Leg Extension
4
4
Romanian Deadlift (Barbell)
4
5
Leg Press (45 Degrees)
3
6
Seated Calf Raise
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Squat (Barbell)
5
3
Leg Extension
4
4
Romanian Deadlift (Barbell)
4
5
Leg Press (45 Degrees)
3
6
Seated Calf Raise
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Squat (Barbell)
5
3
Leg Extension
4
4
Romanian Deadlift (Barbell)
4
5
Leg Press (45 Degrees)
3
6
Seated Calf Raise
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bent Over Row (Barbell)
4
3
Standing Pullover (Cable)
3
4
Chest Supported Row (Machine)
3
5
Incline Bench Press (Dumbbell)
3
6
Bench Press (Dumbbell)
3
7
Chest Press (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bent Over Row (Barbell)
4
3
Standing Pullover (Cable)
3
4
Chest Supported Row (Machine)
3
5
Incline Bench Press (Dumbbell)
3
6
Bench Press (Dumbbell)
3
7
Chest Press (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bent Over Row (Barbell)
4
3
Standing Pullover (Cable)
3
4
Chest Supported Row (Machine)
3
5
Incline Bench Press (Dumbbell)
3
6
Bench Press (Dumbbell)
3
7
Chest Press (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bent Over Row (Barbell)
4
3
Standing Pullover (Cable)
3
4
Chest Supported Row (Machine)
3
5
Incline Bench Press (Dumbbell)
3
6
Bench Press (Dumbbell)
3
7
Chest Press (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
Bent Over Row (Barbell)
4
3
Standing Pullover (Cable)
3
4
Chest Supported Row (Machine)
3
5
Incline Bench Press (Dumbbell)
3
6
Bench Press (Dumbbell)
3
7
Chest Press (Machine)
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
2
Lateral Raise (Machine)
4
3
Reverse Pec Deck
3
4
Skull Crusher
4
5
Tricep Rope Push Down (Cable)
3
6
Bicep Curl (Dumbbell)
3
7
Hammer Curl
3
8
Seated Calf Raise
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
2
Lateral Raise (Machine)
4
3
Reverse Pec Deck
3
4
Skull Crusher
4
5
Tricep Rope Push Down (Cable)
3
6
Bicep Curl (Dumbbell)
3
7
Hammer Curl
3
8
Seated Calf Raise
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
2
Lateral Raise (Machine)
4
3
Reverse Pec Deck
3
4
Skull Crusher
4
5
Tricep Rope Push Down (Cable)
3
6
Bicep Curl (Dumbbell)
3
7
Hammer Curl
3
8
Seated Calf Raise
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
2
Lateral Raise (Machine)
4
3
Reverse Pec Deck
3
4
Skull Crusher
4
5
Tricep Rope Push Down (Cable)
3
6
Bicep Curl (Dumbbell)
3
7
Hammer Curl
3
8
Seated Calf Raise
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
2
Lateral Raise (Machine)
4
3
Reverse Pec Deck
3
4
Skull Crusher
4
5
Tricep Rope Push Down (Cable)
3
6
Bicep Curl (Dumbbell)
3
7
Hammer Curl
3
8
Seated Calf Raise
5
Week 1
1 / 5 Weeks
Day 1
1
Pull-Up (Assisted)2 Sets
2
Bench Press (Barbell)4 Sets
3
Incline Bench Press (Dumbbell)3 Sets
4
Chest Fly (Machine)3 Sets
5
Bent Over Row (Barbell)3 Sets
6
Lat Pulldown3 Sets
7
Seated Row (Cable)3 Sets
Day 2
1
Pull-Up (Assisted)2 Sets
2
Bicep Curl (Barbell)4 Sets
3
Hammer Curl4 Sets
4
Tricep Pushdown (Cable)4 Sets
5
Bench Press (Close Grip)3 Sets
6
Seated Shoulder Press (Dumbbell)3 Sets
7
Lateral Raise (Dumbbell)4 Sets
8
Reverse Pec Deck4 Sets
Day 3
1
Pull-Up (Assisted)2 Sets
2
Squat (Barbell)5 Sets
3
Leg Extension4 Sets
4
Romanian Deadlift (Barbell)4 Sets
5
Leg Press (45 Degrees)3 Sets
6
Seated Calf Raise5 Sets
Day 4
1
Pull-Up (Assisted)2 Sets
2
Bent Over Row (Barbell)4 Sets
3
Standing Pullover (Cable)3 Sets
4
Chest Supported Row (Machine)3 Sets
5
Incline Bench Press (Dumbbell)3 Sets
6
Bench Press (Dumbbell)3 Sets
7
Chest Press (Machine)2 Sets
Day 5
1
Shoulder Press (Machine)4 Sets
2
Lateral Raise (Machine)4 Sets
3
Reverse Pec Deck3 Sets
4
Skull Crusher4 Sets
5
Tricep Rope Push Down (Cable)3 Sets
6
Bicep Curl (Dumbbell)3 Sets
7
Hammer Curl3 Sets
8
Seated Calf Raise5 Sets