5x/day Antagonist Split

by Simon

1 athletes joined

Program Description

- 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.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
100 minutes
Created
Oct 28, 2024 12:46
Last Edited
Jun 18, 2025 10:38

Summary

Unlock your strength potential with the 5x/day Antagonist Split program! Over three weeks, you'll train five days a week, focusing on opposing muscle groups to maximize recovery and growth. This program features a balanced mix of compound and isolation exercises, targeting your chest, back, legs, shoulders, and arms. With a full gym setup, you’ll engage in dynamic workouts designed to enhance muscle definition and overall strength. Get ready to push your limits and see real results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Barbell)

8 reps

Bent Over Row (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Lat Pulldown

12-15 reps

Chest Fly (Machine)

12-15 reps

Standing Pullover (Cable)

10-12 reps

Bicep Curl (Barbell)

8-10 reps

Hammer Curl

AMRAP

Walk

20-30 mins

Day 1

Bench Press (Barbell)

6 reps

Bent Over Row (Barbell)

10 reps

Incline Bench Press (Dumbbell)

10 reps

Lat Pulldown

12-15 reps

Chest Fly (Machine)

12-15 reps

Standing Pullover (Cable)

10-12 reps

Bicep Curl (Barbell)

8-10 reps

Hammer Curl

AMRAP

Walk

20-30 mins

Day 1

Bench Press (Barbell)

5 reps

Bent Over Row (Barbell)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Lat Pulldown

12-15 reps

Chest Fly (Machine)

12-15 reps

Standing Pullover (Cable)

10-12 reps

Bicep Curl (Barbell)

8-10 reps

Hammer Curl

AMRAP

Walk

20-30 mins

Day 2

Squat (Barbell)

8 reps

Seated Shoulder Press (Dumbbell)

12 reps

Romanian Deadlift (Barbell)

12 reps

Lateral Raise (Dumbbell)

12-15 reps

Leg Extension

12 reps

Reverse Pec Deck

15-20 reps

Shrug (Barbell)

8-12 reps

Skull Crusher (Barbell)

10-12 reps

Seated Calf Raise

AMRAP

Walk

20-30 mins

Day 2

Squat (Barbell)

6 reps

Seated Shoulder Press (Dumbbell)

10 reps

Romanian Deadlift (Barbell)

10 reps

Lateral Raise (Dumbbell)

12-15 reps

Leg Extension

12 reps

Reverse Pec Deck

15-20 reps

Shrug (Barbell)

8-12 reps

Skull Crusher (Barbell)

10-12 reps

Seated Calf Raise

AMRAP

Walk

20-30 mins

Day 2

Squat (Barbell)

5 reps

Seated Shoulder Press (Dumbbell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Lateral Raise (Dumbbell)

12-15 reps

Leg Extension

12 reps

Reverse Pec Deck

15-20 reps

Shrug (Barbell)

8-12 reps

Skull Crusher (Barbell)

10-12 reps

Seated Calf Raise

AMRAP

Walk

20-30 mins

Day 3

Pull-Up (Assisted)

8 reps

Incline Bench Press (Barbell)

12 reps

Chest Supported Row (Machine)

12 reps

Chest Fly (Machine)

12-15 reps

Seated Row (Cable)

12 reps

Chest Press (Machine)

12-15 reps

Alternating Dumbbell Curl

12-15 reps

Reverse Wrist Curl (Barbell)

AMRAP

Walk

20-30 mins

Day 3

Pull-Up (Assisted)

6 reps

Incline Bench Press (Barbell)

10 reps

Chest Supported Row (Machine)

10 reps

Chest Fly (Machine)

12-15 reps

Seated Row (Cable)

12 reps

Chest Press (Machine)

12-15 reps

Alternating Dumbbell Curl

12-15 reps

Reverse Wrist Curl (Barbell)

AMRAP

Walk

20-30 mins

Day 3

Pull-Up (Assisted)

5 reps

Incline Bench Press (Barbell)

8 reps

Chest Supported Row (Machine)

8 reps

Chest Fly (Machine)

12-15 reps

Seated Row (Cable)

12 reps

Chest Press (Machine)

12-15 reps

Alternating Dumbbell Curl

12-15 reps

Reverse Wrist Curl (Barbell)

AMRAP

Walk

20-30 mins

Day 4

Shoulder Press (Plate Loaded)

8 reps

Deadlift (Barbell)

10 reps

Lateral Raise (Dumbbell)

10-12 reps

Leg Press (45 Degrees)

12-15 reps

Reverse Pec Deck

15-20 reps

Lying Leg Curl

12-15 reps

Shrug (Barbell)

8-12 reps

Tricep Pushdown (Cable)

12-15 reps

Seated Calf Raise

AMRAP

Walk

20-30 mins

Day 4

Shoulder Press (Plate Loaded)

6 reps

Deadlift (Barbell)

8 reps

Lateral Raise (Dumbbell)

10-12 reps

Leg Press (45 Degrees)

12-15 reps

Reverse Pec Deck

15-20 reps

Lying Leg Curl

12-15 reps

Shrug (Barbell)

8-12 reps

Tricep Pushdown (Cable)

12-15 reps

Seated Calf Raise

AMRAP

Walk

20-30 mins

Day 4

Shoulder Press (Plate Loaded)

5 reps

Deadlift (Barbell)

6 reps

Lateral Raise (Dumbbell)

10-12 reps

Leg Press (45 Degrees)

12-15 reps

Reverse Pec Deck

15-20 reps

Lying Leg Curl

12-15 reps

Shrug (Barbell)

8-12 reps

Tricep Pushdown (Cable)

12-15 reps

Seated Calf Raise

AMRAP

Walk

20-30 mins

Day 5

Bicep Curl (Barbell)

10-12 reps

8-10 reps

6-10 reps

Skull Crusher (Barbell)

10-12 reps

8-10 reps

6-10 reps

Bench Press (Close Grip)

10-12 reps

8-10 reps

Underhand Lat Pulldown

10-15 reps

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Hammer Curl

AMRAP

Leg Raise (Captain's Chair)

20+ reps

Abs Crunch (Machine)

20+ reps

Day 5

Bicep Curl (Barbell)

10-12 reps

8-10 reps

6-10 reps

Skull Crusher (Barbell)

10-12 reps

8-10 reps

6-10 reps

Bench Press (Close Grip)

10-12 reps

8-10 reps

Underhand Lat Pulldown

10-15 reps

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Hammer Curl

AMRAP

Leg Raise (Captain's Chair)

20+ reps

Abs Crunch (Machine)

20+ reps

Day 5

Bicep Curl (Barbell)

10-12 reps

8-10 reps

6-10 reps

Skull Crusher (Barbell)

10-12 reps

8-10 reps

6-10 reps

Bench Press (Close Grip)

10-12 reps

8-10 reps

Underhand Lat Pulldown

10-15 reps

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Hammer Curl

AMRAP

Leg Raise (Captain's Chair)

20+ reps

Abs Crunch (Machine)

20+ reps

Day 3

Pull-Up (Assisted)

4 Sets

8 Reps

Incline Bench Press (Barbell)

4 Sets

12 Reps

Chest Supported Row (Machine)

4 Sets

12 Reps

Chest Fly (Machine)

3 Sets

12-15 Reps

Seated Row (Cable)

3 Sets

12 Reps

Chest Press (Machine)

2 Sets

12-15 Reps

Alternating Dumbbell Curl

3 Sets

12-15 Reps

Reverse Wrist Curl (Barbell)

2 Sets

AMRAP

Walk

1 Set

20-30 mins

Day 2

Squat (Barbell)

4 Sets

8 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

12 Reps

Romanian Deadlift (Barbell)

4 Sets

12 Reps

Lateral Raise (Dumbbell)

4 Sets

12-15 Reps

Leg Extension

3 Sets

12 Reps

Reverse Pec Deck

3 Sets

15-20 Reps

Shrug (Barbell)

2 Sets

8-12 Reps

Skull Crusher (Barbell)

3 Sets

10-12 Reps

Seated Calf Raise

3 Sets

AMRAP

Walk

1 Set

20-30 mins

Day 4

Shoulder Press (Plate Loaded)

4 Sets

8 Reps

Deadlift (Barbell)

4 Sets

10 Reps

Lateral Raise (Dumbbell)

4 Sets

10-12 Reps

Leg Press (45 Degrees)

4 Sets

12-15 Reps

Reverse Pec Deck

3 Sets

15-20 Reps

Lying Leg Curl

3 Sets

12-15 Reps

Shrug (Barbell)

2 Sets

8-12 Reps

Tricep Pushdown (Cable)

3 Sets

12-15 Reps

Seated Calf Raise

3 Sets

AMRAP

Walk

1 Set

20-30 mins

Day 1

Bench Press (Barbell)

4 Sets

8 Reps

Bent Over Row (Barbell)

4 Sets

12 Reps

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

Lat Pulldown

3 Sets

12-15 Reps

Chest Fly (Machine)

3 Sets

12-15 Reps

Standing Pullover (Cable)

3 Sets

10-12 Reps

Bicep Curl (Barbell)

3 Sets

8-10 Reps

Hammer Curl

2 Sets

AMRAP

Walk

1 Set

20-30 mins

Day 5

Bicep Curl (Barbell)

1 Set

2 Sets

1 Set

10-12 Reps

8-10 Reps

6-10 Reps

Skull Crusher (Barbell)

1 Set

2 Sets

1 Set

10-12 Reps

8-10 Reps

6-10 Reps

Bench Press (Close Grip)

1 Set

2 Sets

10-12 Reps

8-10 Reps

Underhand Lat Pulldown

2 Sets

1 Set

10-15 Reps

8-12 Reps

Tricep Pushdown (Cable)

2 Sets

AMRAP

Hammer Curl

2 Sets

AMRAP

Leg Raise (Captain's Chair)

3 Sets

20+ Reps

Abs Crunch (Machine)

3 Sets

20+ Reps