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Antagonist Split (Edited)
by Simon
2 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
Jun 16, 2024 02:01
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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 Pulldown
3 Sets
7
Seated Row (Cable)
3 Sets
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Hammer Curl
4 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 Deck
4 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Squat (Barbell)
5 Sets
3
Leg Extension
4 Sets
4
Romanian Deadlift (Barbell)
4 Sets
5
Leg Press (45 Degrees)
3 Sets
6
Seated Calf Raise
5 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 Deck
3 Sets
4
Skull Crusher
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
6
Bicep Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Seated Calf Raise
5 Sets
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 Pulldown
3 Sets
7
Seated Row (Cable)
3 Sets
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Hammer Curl
4 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 Deck
4 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Squat (Barbell)
5 Sets
3
Leg Extension
4 Sets
4
Romanian Deadlift (Barbell)
4 Sets
5
Leg Press (45 Degrees)
3 Sets
6
Seated Calf Raise
5 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 Deck
3 Sets
4
Skull Crusher
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
6
Bicep Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Seated Calf Raise
5 Sets
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 Pulldown
3 Sets
7
Seated Row (Cable)
3 Sets
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Hammer Curl
4 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 Deck
4 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Squat (Barbell)
5 Sets
3
Leg Extension
4 Sets
4
Romanian Deadlift (Barbell)
4 Sets
5
Leg Press (45 Degrees)
3 Sets
6
Seated Calf Raise
5 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 Deck
3 Sets
4
Skull Crusher
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
6
Bicep Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Seated Calf Raise
5 Sets
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 Pulldown
3 Sets
7
Seated Row (Cable)
3 Sets
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Hammer Curl
4 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 Deck
4 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Squat (Barbell)
5 Sets
3
Leg Extension
4 Sets
4
Romanian Deadlift (Barbell)
4 Sets
5
Leg Press (45 Degrees)
3 Sets
6
Seated Calf Raise
5 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 Deck
3 Sets
4
Skull Crusher
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
6
Bicep Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Seated Calf Raise
5 Sets
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 Pulldown
3 Sets
7
Seated Row (Cable)
3 Sets
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Bicep Curl (Barbell)
4 Sets
3
Hammer Curl
4 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 Deck
4 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Squat (Barbell)
5 Sets
3
Leg Extension
4 Sets
4
Romanian Deadlift (Barbell)
4 Sets
5
Leg Press (45 Degrees)
3 Sets
6
Seated Calf Raise
5 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 Deck
3 Sets
4
Skull Crusher
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
6
Bicep Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Seated Calf Raise
5 Sets