5.0
(1 rating)
Program Description
The infamous Arnold's antagonist split, the programs requires 7-8 hrs optimal sleep and proper protein and water intake for minimal fatigue throught the cycle. Make volume and workout changes as per the need.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedApr 01, 2024 11:51
- Last EditedJun 18, 2025 10:43
Summary
Unlock your strength with the Antagonist Split program, a dynamic 5-week journey designed for serious lifters. Training five days a week, you'll alternate between high and low-intensity sessions, targeting opposing muscle groups like chest and back, arms and shoulders. This program not only builds muscle but enhances your overall strength and stability through expertly crafted workouts featuring essential exercises like the Bench Press and Bent Over Row. Equip yourself with a full gym and get ready to redefine your limits!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Bent Over Row (Barbell)
3
-
6
Lat Pulldown
3
-
7
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Bent Over Row (Barbell)
3
-
6
Lat Pulldown
3
-
7
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Bent Over Row (Barbell)
3
-
6
Lat Pulldown
3
-
7
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Bent Over Row (Barbell)
3
-
6
Lat Pulldown
3
-
7
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Bent Over Row (Barbell)
3
-
6
Lat Pulldown
3
-
7
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bicep Curl (Barbell)
4
-
3
Hammer Curl
4
-
4
Tricep Pushdown (Cable)
4
-
5
Bench Press (Close Grip)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Reverse Pec Deck
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bicep Curl (Barbell)
4
-
3
Hammer Curl
4
-
4
Tricep Pushdown (Cable)
4
-
5
Bench Press (Close Grip)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Reverse Pec Deck
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bicep Curl (Barbell)
4
-
3
Hammer Curl
4
-
4
Tricep Pushdown (Cable)
4
-
5
Bench Press (Close Grip)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Reverse Pec Deck
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bicep Curl (Barbell)
4
-
3
Hammer Curl
4
-
4
Tricep Pushdown (Cable)
4
-
5
Bench Press (Close Grip)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Reverse Pec Deck
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bicep Curl (Barbell)
4
-
3
Hammer Curl
4
-
4
Tricep Pushdown (Cable)
4
-
5
Bench Press (Close Grip)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Reverse Pec Deck
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Squat (Barbell)
5
-
3
Leg Extension
4
-
4
Romanian Deadlift (Barbell)
4
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Squat (Barbell)
5
-
3
Leg Extension
4
-
4
Romanian Deadlift (Barbell)
4
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Squat (Barbell)
5
-
3
Leg Extension
4
-
4
Romanian Deadlift (Barbell)
4
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Squat (Barbell)
5
-
3
Leg Extension
4
-
4
Romanian Deadlift (Barbell)
4
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Squat (Barbell)
5
-
3
Leg Extension
4
-
4
Romanian Deadlift (Barbell)
4
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bent Over Row (Barbell)
4
-
3
Standing Pullover (Cable)
3
-
4
Chest Supported Row (Machine)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Bench Press (Dumbbell)
3
-
7
Chest Press (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bent Over Row (Barbell)
4
-
3
Standing Pullover (Cable)
3
-
4
Chest Supported Row (Machine)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Bench Press (Dumbbell)
3
-
7
Chest Press (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bent Over Row (Barbell)
4
-
3
Standing Pullover (Cable)
3
-
4
Chest Supported Row (Machine)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Bench Press (Dumbbell)
3
-
7
Chest Press (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bent Over Row (Barbell)
4
-
3
Standing Pullover (Cable)
3
-
4
Chest Supported Row (Machine)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Bench Press (Dumbbell)
3
-
7
Chest Press (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Bent Over Row (Barbell)
4
-
3
Standing Pullover (Cable)
3
-
4
Chest Supported Row (Machine)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Bench Press (Dumbbell)
3
-
7
Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Lateral Raise (Machine)
4
-
3
Reverse Pec Deck
3
-
4
Skull Crusher
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Seated Calf Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Lateral Raise (Machine)
4
-
3
Reverse Pec Deck
3
-
4
Skull Crusher
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Seated Calf Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Lateral Raise (Machine)
4
-
3
Reverse Pec Deck
3
-
4
Skull Crusher
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Seated Calf Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Lateral Raise (Machine)
4
-
3
Reverse Pec Deck
3
-
4
Skull Crusher
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Seated Calf Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Lateral Raise (Machine)
4
-
3
Reverse Pec Deck
3
-
4
Skull Crusher
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Seated Calf Raise
5
-
Week 1
1 / 5 Weeks
Day 1
1
Pull-Up (Assisted)2 Sets
-
2
Bench Press (Barbell)4 Sets
-
3
Incline Bench Press (Dumbbell)3 Sets
-
4
Chest Fly (Machine)3 Sets
-
5
Bent Over Row (Barbell)3 Sets
-
6
Lat Pulldown3 Sets
-
7
Seated Row (Cable)3 Sets
-
Day 2
1
Pull-Up (Assisted)2 Sets
-
2
Bicep Curl (Barbell)4 Sets
-
3
Hammer Curl4 Sets
-
4
Tricep Pushdown (Cable)4 Sets
-
5
Bench Press (Close Grip)3 Sets
-
6
Seated Shoulder Press (Dumbbell)3 Sets
-
7
Lateral Raise (Dumbbell)4 Sets
-
8
Reverse Pec Deck4 Sets
-
Day 3
1
Pull-Up (Assisted)2 Sets
-
2
Squat (Barbell)5 Sets
-
3
Leg Extension4 Sets
-
4
Romanian Deadlift (Barbell)4 Sets
-
5
Leg Press (45 Degrees)3 Sets
-
6
Seated Calf Raise5 Sets
-
Day 4
1
Pull-Up (Assisted)2 Sets
-
2
Bent Over Row (Barbell)4 Sets
-
3
Standing Pullover (Cable)3 Sets
-
4
Chest Supported Row (Machine)3 Sets
-
5
Incline Bench Press (Dumbbell)3 Sets
-
6
Bench Press (Dumbbell)3 Sets
-
7
Chest Press (Machine)2 Sets
-
Day 5
1
Shoulder Press (Machine)4 Sets
-
2
Lateral Raise (Machine)4 Sets
-
3
Reverse Pec Deck3 Sets
-
4
Skull Crusher4 Sets
-
5
Tricep Rope Push Down (Cable)3 Sets
-
6
Bicep Curl (Dumbbell)3 Sets
-
7
Hammer Curl3 Sets
-
8
Seated Calf Raise5 Sets
-