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Antagonist Split (Edited)

by Simon
3 athletes joined
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

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 01, 2024 11:51
  • Last Edited
    Jul 15, 2024 12:34
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
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 Pulldown
3 Sets
-
7
Seated Row (Cable)
3 Sets
-
Day 2
1
Pull-Up (Assisted)
2 Sets
-
2
Bicep Curl (Barbell)
4 Sets
-
3
Hammer Curl
4 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 Deck
4 Sets
-
Day 3
1
Pull-Up (Assisted)
2 Sets
-
2
Squat (Barbell)
5 Sets
-
3
Leg Extension
4 Sets
-
4
Romanian Deadlift (Barbell)
4 Sets
-
5
Leg Press (45 Degrees)
3 Sets
-
6
Seated Calf Raise
5 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 Deck
3 Sets
-
4
Skull Crusher
4 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Hammer Curl
3 Sets
-
8
Seated Calf Raise
5 Sets
-