Antagonist Split (Edited)

by Simon

3 athletes joined

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

Level

Novice, Intermediate

Goal

Bodybuilding, Powerbuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

5 weeks

Time Per Workout

90 minutes

Created

Apr 01, 2024 11:51

Last Edited

Jul 15, 2024 12:34

Day 1

Pull-Up (Assisted)

2 Sets

Bench Press (Barbell)

4 Sets

Incline Bench Press (Dumbbell)

3 Sets

Chest Fly (Machine)

3 Sets

Bent Over Row (Barbell)

3 Sets

Lat Pulldown

3 Sets

Seated Row (Cable)

3 Sets

Day 2

Pull-Up (Assisted)

2 Sets

Bicep Curl (Barbell)

4 Sets

Hammer Curl

4 Sets

Tricep Pushdown (Cable)

4 Sets

Bench Press (Close Grip)

3 Sets

Seated Shoulder Press (Dumbbell)

3 Sets

Lateral Raise (Dumbbell)

4 Sets

Reverse Pec Deck

4 Sets

Day 3

Pull-Up (Assisted)

2 Sets

Squat (Barbell)

5 Sets

Leg Extension

4 Sets

Romanian Deadlift (Barbell)

4 Sets

Leg Press (45 Degrees)

3 Sets

Seated Calf Raise

5 Sets

Day 4

Pull-Up (Assisted)

2 Sets

Bent Over Row (Barbell)

4 Sets

Standing Pullover (Cable)

3 Sets

Chest Supported Row (Machine)

3 Sets

Incline Bench Press (Dumbbell)

3 Sets

Bench Press (Dumbbell)

3 Sets

Chest Press (Machine)

2 Sets

Day 5

Shoulder Press (Machine)

4 Sets

Lateral Raise (Machine)

4 Sets

Reverse Pec Deck

3 Sets

Skull Crusher

4 Sets

Tricep Rope Push Down (Cable)

3 Sets

Bicep Curl (Dumbbell)

3 Sets

Hammer Curl

3 Sets

Seated Calf Raise

5 Sets