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
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedMar 04, 2024 03:23
- Last EditedJun 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.
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 Pulldown2 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 Raise3 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 Curl2 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 Pull3 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 Crusher3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Reverse Pec Deck3 Sets
8-12 Reps
-
6
Rope Hammer Curl3 Sets
8-12 Reps
-
Day 5
1
Hack Squat3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Leg Extension2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
4
Hamstring Curl2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
5
Reverse Lunge (Dumbbell)3 Sets
8-12 Reps
-
6
Standing Calf Raise3 Sets
8-12 Reps
-