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Pure AesthetiX: Antoganist Split Hypertrophy Program

by Ezra Kim
4 athletes joined

Program Description

Recommended Schedule: Monday - Chest and Back Tuesday - Shoulder and Arm Wednesday - Rest Thursday - Chest and Back Friday - Shoulder and Arm Saturday - Leg Sunday - Rest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2024 03:23
  • Last Edited
    Aug 20, 2024 07:43
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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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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 10
5
Pec Deck (Machine)
2
1
8-12 reps
8-99 reps
RPE 10
6
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 10
5
Pec Deck (Machine)
2
1
8-12 reps
8-99 reps
RPE 10
6
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 10
5
Pec Deck (Machine)
2
1
8-12 reps
8-99 reps
RPE 10
6
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Lying Rear Lateral Raise
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Seated Dumbbell Curl
2
1
8-12 reps
8-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Lying Rear Lateral Raise
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Seated Dumbbell Curl
2
1
8-12 reps
8-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Lying Rear Lateral Raise
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Seated Dumbbell Curl
2
1
8-12 reps
8-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-99 reps
RPE 10
3
Face Pull
3
8-12 reps
4
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
6
Shrug (Barbell)
2
1
8-12 reps
8-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-99 reps
RPE 10
3
Face Pull
3
8-12 reps
4
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
6
Shrug (Barbell)
2
1
8-12 reps
8-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-99 reps
RPE 10
3
Face Pull
3
8-12 reps
4
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
6
Shrug (Barbell)
2
1
8-12 reps
8-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
RPE 10
3
Skull Crusher
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Reverse Pec Deck
3
8-12 reps
6
Rope Hammer Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
RPE 10
3
Skull Crusher
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Reverse Pec Deck
3
8-12 reps
6
Rope Hammer Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
RPE 10
3
Skull Crusher
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Reverse Pec Deck
3
8-12 reps
6
Rope Hammer Curl
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
3
8-12 reps
6
Standing Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
3
8-12 reps
6
Standing Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
3
8-12 reps
6
Standing Calf Raise
3
8-12 reps
Week 1
1 / 3 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
6
Seated Cable Row (One Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Lying Rear Lateral Raise
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7
Seated Dumbbell Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
-99 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
4
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Skull Crusher
3 Sets
8-12 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Rope Hammer Curl
3 Sets
8-12 Reps
Day 5
1
Hack Squat
3 Sets
8-12 Reps
2
Hip Thrust (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
5
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps