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Pure AesthetiX: Antoganist Split Hypertrophy Program

by Ezra Kim
4 athletes joined

Program Description

Recommended Schedule: Monday - Chest and Back Tuesday - Shoulder and Arm Wednesday - Rest Thursday - Chest and Back Friday - Shoulder and Arm Saturday - Leg Sunday - Rest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2024 03:23
  • Last Edited
    Jun 18, 2025 11:36

Summary

Unlock your potential with the Pure AesthetiX: Antagonist Split Hypertrophy Program, a focused 3-week journey designed to sculpt your physique. Train five days a week, targeting opposing muscle groups for optimal growth and recovery. This program features a blend of compound and isolation exercises, including weighted pull-ups, incline bench presses, and seated overhead presses, ensuring you build strength while enhancing aesthetics. Perfect for those with access to a garage gym, this plan will push you to your limits and help you achieve the body you’ve always wanted.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Biceps
11.5%
Triceps
10.8%
Front Delts
10.5%
Chest
9.3%
Middle Delts
8.8%
Lats
8.7%
Rear Delts
5.8%
Quadriceps
5.2%
Glutes
4.9%
Hamstrings
4.2%
Forearms
3.1%
Calves
1.7%
Lower Back
1.4%
Abs
0.7%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Pec Deck (Machine)
2
1
8-12 reps
8-99 reps
-
RPE 10
6
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Pec Deck (Machine)
2
1
8-12 reps
8-99 reps
-
RPE 10
6
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Pec Deck (Machine)
2
1
8-12 reps
8-99 reps
-
RPE 10
6
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Lying Rear Lateral Raise
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Seated Dumbbell Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Lying Rear Lateral Raise
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Seated Dumbbell Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Lying Rear Lateral Raise
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Seated Dumbbell Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-99 reps
-
RPE 10
3
Face Pull
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
-
6
Shrug (Barbell)
2
1
8-12 reps
8-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-99 reps
-
RPE 10
3
Face Pull
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
-
6
Shrug (Barbell)
2
1
8-12 reps
8-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-99 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-99 reps
-
RPE 10
3
Face Pull
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
-
6
Shrug (Barbell)
2
1
8-12 reps
8-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
-
RPE 10
3
Skull Crusher
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Rope Hammer Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
-
RPE 10
3
Skull Crusher
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Rope Hammer Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-99 reps
-
RPE 10
3
Skull Crusher
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Rope Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
6
Seated Cable Row (One Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Lying Rear Lateral Raise
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Seated Dumbbell Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
-99 Reps
-
@10
3
Face Pull
3 Sets
8-12 Reps
-
4
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
6
Shrug (Barbell)
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
3
Skull Crusher
3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Reverse Pec Deck
3 Sets
8-12 Reps
-
6
Rope Hammer Curl
3 Sets
8-12 Reps
-
Day 5
1
Hack Squat
3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
5
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-