Get Massive with this Intense 5 day Antagonist Workout Program. High Intensity Moderate volume Arnold x Torso Limbs Split. Weekly Schedule: Day 1 Chest and Back Day 2 Shoulders and Arms Day 3 Legs Day 4 Rest or Cardio Day 5 Torso/ Chest, Back, Shoulders Day 6 Limbs/ Legs and Arms Day 7 Rest or Cardio Week 5 and 10 are deload weeks. So keep the RPE pretty low, like 5 or less RPE. Progression: Start the first week with the lower rep range then progressively add reps every week until you hit the highest rep range, then add weight to lower the rep range ect. For Example: Week 1 bench press 3x5 200lb Week 2 bench press 3x7 200lb Week 3 bench press 3x8 200lb Week 4 bench press 3x5 205lb Week 5 deload bench press 2x6 170lb Rest: Rest between 2-4 minutes on compound lifts with no superset. Rest between 1-3 minutes on isolation lifts with no superset. Rest between 30 sec to 2 min 30 sec on compound lifts with a superset. Rest between 0 sec to 2 min on isolation lifts with a superset. If you want to switch a few exercises that is fine, but make sure it is something similar to the original and stick to the exercise all the way through the program. For Example: You don't have a Smith machine, or you want to do something else like barbell, you can switch smith bench press with regular bench press. That would be completely fine. Key things: Stay Consistent (don't skip workouts unless necessary) Progress weekly if you can (in reps or weight) Have enough rest time during the workout Eat enough protein and I highly recommend a bulk if can Get enough sleep (like 7-9 hours a night) Preform good form on the exercises I hope for the best for you. Get those gains.