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Antagonist Split (Edited)

by $imon
4 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 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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Triceps
11.8%
Lats
10.8%
Biceps
10.7%
Chest
10.6%
Front Delts
9.3%
Middle Delts
7%
Quadriceps
6%
Calves
4.7%
Hamstrings
4.1%
Rear Delts
4%
Glutes
3.5%
Forearms
1.7%
Lower Back
1.5%
Abs
1.2%
Adductors
0.9%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 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
-