Pure AesthetiX: Antoganist Split Hypertrophy Program

Recommended Schedule:

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

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Week 1

Week 2

Week 3

Up to 99 reps means go till absolute failure (do partial reps once technical failure is achieved)

Pull-Up (Weighted)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Pec Deck (Machine)

Seated Cable Row (One Arm)

Chest and Back

Seated Overhead Press (Dumbbell)

Lying Rear Lateral Raise

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Seated Dumbbell Curl

Shoulder and Arms

Face Pull

Lat Pulldown (Single Arm)

Chest Fly (Dumbbell)

Shrug (Barbell)

Skull Crusher

Preacher Curl (Dumbbell)

Reverse Pec Deck

Rope Hammer Curl

Hack Squat

Hip Thrust (Barbell)

Leg Extension

Hamstring Curl

Reverse Lunge (Dumbbell)

Standing Calf Raise

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