5x/day Antagonist Split
Mass building 3 week progression program based on will tennyson's program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 1 | 10–12 reps |
| 2 | 8–10 reps | ||
| 1 | 6–10 reps | ||
| 2 | Skull Crusher (Barbell) | 1 | 10–12 reps |
| 2 | 8–10 reps | ||
| 1 | 6–10 reps | ||
| 3 | Bench Press (Close Grip) | 1 | 10–12 reps |
| 2 | 8–10 reps | ||
| 4 | Underhand Lat Pulldown | 2 | 10–15 reps |
| 1 | 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 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5x/day Antagonist Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5x/day Antagonist Split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5x/day Antagonist Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
