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Antagonist Split V2.0

by Andre Assunção
1 athletes joined
5.0
(1 rating)

Program Description

Arms and shoulders development, coupled with a focus on isolation for the lats and chest.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 22, 2024 12:37
  • Last Edited
    Jun 18, 2025 11:18

Summary

Unleash your strength with the Antagonist Split V2.0, a dynamic 10-week program designed for serious lifters. Training six days a week, you'll alternate between chest and back workouts, maximizing muscle growth and recovery through targeted antagonist training. Each session includes a mix of machines and free weights to ensure comprehensive development and strength gains. Get ready to build a balanced physique and elevate your performance to new heights!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
12-20 reps
RPE 7-8
2
Hack Squat
2
10-12 reps
RPE 6-8
3
Standing Calf Raise
1
20-25 reps
RPE 9.5-10
4
Back Extension
1
12-15 reps
RPE 8-10
5
Leg Extension
1
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
1
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
12-20 reps
RPE 7-8
2
Hack Squat
2
10-12 reps
RPE 6-8
3
Standing Calf Raise
1
20-25 reps
RPE 9.5-10
4
Back Extension
1
12-15 reps
RPE 8-10
5
Leg Extension
1
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
1
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
1
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
1
12-16 reps
RPE 9-10
3
Chest Press (Machine)
1
10-15 reps
RPE 9-10
4
Seated Row (Machine)
1
12-16 reps
RPE 9-10
5
Arnold Press
1
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
1
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
1
12-16 reps
RPE 9-10
3
Chest Press (Machine)
1
10-15 reps
RPE 9-10
4
Seated Row (Machine)
1
12-16 reps
RPE 9-10
5
Arnold Press
1
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
1
12-18 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
1
10-15 reps
RPE 9-10
5
Skull Crusher
1
12-15 reps
RPE 9-10
6
Cable Y Raise
1
12-15 reps
RPE 9-10
7
Preacher Curl Machine
1
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
1
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
1
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
1
10-15 reps
RPE 9-10
5
Skull Crusher
1
12-15 reps
RPE 9-10
6
Cable Y Raise
1
12-15 reps
RPE 9-10
7
Preacher Curl Machine
1
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
1
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
1
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
12-20 reps
RPE 7-8
2
Hack Squat
1
10-12 reps
RPE 6-8
3
Standing Calf Raise
1
20-25 reps
RPE 9.5-10
4
Back Extension
1
12-15 reps
RPE 8-10
5
Leg Extension
1
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
1
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
1
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
12-20 reps
RPE 7-8
2
Hack Squat
1
10-12 reps
RPE 6-8
3
Standing Calf Raise
1
20-25 reps
RPE 9.5-10
4
Back Extension
1
12-15 reps
RPE 8-10
5
Leg Extension
1
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
1
10-12 reps
RPE 9-10
7
Abs Crunch (Weighted)
1
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
1
12-16 reps
RPE 9-10
3
Chest Press (Machine)
1
10-15 reps
RPE 9-10
4
Seated Row (Machine)
1
12-16 reps
RPE 9-10
5
Arnold Press
1
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
1
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
4
12-16 reps
RPE 9-10
3
Chest Press (Machine)
3
10-15 reps
RPE 9-10
4
Seated Row (Machine)
3
12-16 reps
RPE 9-10
5
Arnold Press
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
12-15 reps
RPE 9-10
2
Underhand Lat Pulldown
1
12-16 reps
RPE 9-10
3
Chest Press (Machine)
1
10-15 reps
RPE 9-10
4
Seated Row (Machine)
1
12-16 reps
RPE 9-10
5
Arnold Press
1
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
1
12-18 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
1
10-15 reps
RPE 9-10
5
Skull Crusher
1
12-15 reps
RPE 9-10
6
Cable Y Raise
1
12-15 reps
RPE 9-10
7
Preacher Curl Machine
1
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
1
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
1
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
4
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
3
10-15 reps
RPE 9-10
5
Skull Crusher
3
12-15 reps
RPE 9-10
6
Cable Y Raise
3
12-15 reps
RPE 9-10
7
Preacher Curl Machine
3
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
3
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
12-16 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-18 reps
RPE 9-10
4
Behind The Back Cable Bicep Curl
1
10-15 reps
RPE 9-10
5
Skull Crusher
1
12-15 reps
RPE 9-10
6
Cable Y Raise
1
12-15 reps
RPE 9-10
7
Preacher Curl Machine
1
12-16 reps
RPE 9-10
8
Tricep Pushdown (Cable)
1
12-16 reps
RPE 9-10
9
Lateral Raise (Machine)
1
12-16 reps
RPE 9-10
Week 1
1 / 10 Weeks
Day 2
1
Cable Crossover
4 Sets
12-15 Reps
@9-10
2
Underhand Lat Pulldown
4 Sets
12-16 Reps
@9-10
3
Chest Press (Machine)
3 Sets
10-15 Reps
@9-10
4
Seated Row (Machine)
3 Sets
12-16 Reps
@9-10
5
Arnold Press
4 Sets
12-15 Reps
@9-10
6
Pullover (Dumbbell)
3 Sets
12-18 Reps
@9-10
Day 5
1
Cable Crossover
4 Sets
12-15 Reps
@9-10
2
Underhand Lat Pulldown
4 Sets
12-16 Reps
@9-10
3
Chest Press (Machine)
3 Sets
10-15 Reps
@9-10
4
Seated Row (Machine)
3 Sets
12-16 Reps
@9-10
5
Arnold Press
4 Sets
12-15 Reps
@9-10
6
Pullover (Dumbbell)
3 Sets
12-18 Reps
@9-10
Day 3
1
Hammer Curl
3 Sets
12-16 Reps
@9-10
2
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9-10
3
One Arm Lateral Raise (Cable)
4 Sets
12-18 Reps
@9-10
4
Behind The Back Cable Bicep Curl
3 Sets
10-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-15 Reps
@9-10
6
Cable Y Raise
3 Sets
12-15 Reps
@9-10
7
Preacher Curl Machine
3 Sets
12-16 Reps
@9-10
8
Tricep Pushdown (Cable)
3 Sets
12-16 Reps
@9-10
9
Lateral Raise (Machine)
3 Sets
12-16 Reps
@9-10
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
@9-10
2
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9-10
3
One Arm Lateral Raise (Cable)
4 Sets
12-18 Reps
@9-10
4
Behind The Back Cable Bicep Curl
3 Sets
10-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-15 Reps
@9-10
6
Cable Y Raise
3 Sets
12-15 Reps
@9-10
7
Preacher Curl Machine
3 Sets
12-16 Reps
@9-10
8
Tricep Pushdown (Cable)
3 Sets
12-16 Reps
@9-10
9
Lateral Raise (Machine)
3 Sets
12-16 Reps
@9-10
Day 1
1
Hip Adductor (Machine)
2 Sets
12-20 Reps
@7-8
2
Hack Squat
1 Set
3 Sets
10-12 Reps
10-15 Reps
@6-8
@8-10
3
Standing Calf Raise
3 Sets
20-25 Reps
@9.5-10
4
Back Extension
3 Sets
12-15 Reps
@8-10
5
Leg Extension
3 Sets
12-16 Reps
@9-10
6
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
7
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@9-10
Day 4
1
Hip Adductor (Machine)
2 Sets
12-20 Reps
@7-8
2
Hack Squat
1 Set
3 Sets
10-12 Reps
10-15 Reps
@6-8
@8-10
3
Standing Calf Raise
3 Sets
20-25 Reps
@9.5-10
4
Back Extension
3 Sets
12-15 Reps
@8-10
5
Leg Extension
3 Sets
12-16 Reps
@9-10
6
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
7
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@9-10