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5x/day Antagonist Split

by $imon
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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Upper Back
10.7%
Chest
10.5%
Biceps
9.5%
Front Delts
9.5%
Lats
8.8%
Middle Delts
6.9%
Quadriceps
6.5%
Hamstrings
5.7%
Glutes
4.2%
Abs
3.8%
Rear Delts
3.1%
Calves
2.5%
Forearms
2.3%
Lower Back
2%
Other
1.6%
Adductors
0.8%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Standing Pullover (Cable)
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-10 reps
-
8
Hammer Curl
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Standing Pullover (Cable)
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-10 reps
-
8
Hammer Curl
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Standing Pullover (Cable)
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-10 reps
-
8
Hammer Curl
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Leg Extension
3
12 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Skull Crusher (Barbell)
3
10-12 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Leg Extension
3
12 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Skull Crusher (Barbell)
3
10-12 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Leg Extension
3
12 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Skull Crusher (Barbell)
3
10-12 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
2
12-15 reps
-
7
Alternating Dumbbell Curl
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
6 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Supported Row (Machine)
4
10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
2
12-15 reps
-
7
Alternating Dumbbell Curl
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
5 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
2
12-15 reps
-
7
Alternating Dumbbell Curl
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
2
AMRAP
-
9
Walk
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
8 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
12-15 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
5
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
12-15 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
6
5 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
12-15 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Shrug (Barbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Seated Calf Raise
3
AMRAP
-
10
Walk
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
2
Skull Crusher (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
3
Bench Press (Close Grip)
1
2
10-12 reps
8-10 reps
-
-
4
Underhand Lat Pulldown
2
1
10-15 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
6
Hammer Curl
2
AMRAP
-
7
Leg Raise (Captain's Chair)
3
20+ reps
-
8
Abs Crunch (Machine)
3
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
2
Skull Crusher (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
3
Bench Press (Close Grip)
1
2
10-12 reps
8-10 reps
-
-
4
Underhand Lat Pulldown
2
1
10-15 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
6
Hammer Curl
2
AMRAP
-
7
Leg Raise (Captain's Chair)
3
20+ reps
-
8
Abs Crunch (Machine)
3
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
2
Skull Crusher (Barbell)
1
2
1
10-12 reps
8-10 reps
6-10 reps
-
-
-
3
Bench Press (Close Grip)
1
2
10-12 reps
8-10 reps
-
-
4
Underhand Lat Pulldown
2
1
10-15 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
6
Hammer Curl
2
AMRAP
-
7
Leg Raise (Captain's Chair)
3
20+ reps
-
8
Abs Crunch (Machine)
3
20+ reps
-
Week 1
1 / 3 Weeks
Day 3
1
Pull-Up (Assisted)
4 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
3
Chest Supported Row (Machine)
4 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Chest Press (Machine)
2 Sets
12-15 Reps
-
7
Alternating Dumbbell Curl
3 Sets
12-15 Reps
-
8
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
9
Walk
1 Set
20-30 mins
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Reverse Pec Deck
3 Sets
15-20 Reps
-
7
Shrug (Barbell)
2 Sets
8-12 Reps
-
8
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
9
Seated Calf Raise
3 Sets
AMRAP
-
10
Walk
1 Set
20-30 mins
-
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
4
Leg Press (45 Degrees)
4 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
15-20 Reps
-
6
Lying Leg Curl
3 Sets
12-15 Reps
-
7
Shrug (Barbell)
2 Sets
8-12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
9
Seated Calf Raise
3 Sets
AMRAP
-
10
Walk
1 Set
20-30 mins
-
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Bent Over Row (Barbell)
4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12-15 Reps
-
5
Chest Fly (Machine)
3 Sets
12-15 Reps
-
6
Standing Pullover (Cable)
3 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
8
Hammer Curl
2 Sets
AMRAP
-
9
Walk
1 Set
20-30 mins
-
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
6-10 Reps
-
-
-
2
Skull Crusher (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
6-10 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
2 Sets
10-12 Reps
8-10 Reps
-
-
4
Underhand Lat Pulldown
2 Sets
1 Set
10-15 Reps
8-12 Reps
-
-
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
6
Hammer Curl
2 Sets
AMRAP
-
7
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
-
8
Abs Crunch (Machine)
3 Sets
20+ Reps
-