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Pure AesthetiX: Antoganist Split Hypertrophy Program
by Ezra Kim
3 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 02, 2024 07:29
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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
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
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