Program Description
Balanced, time efficient upper/lower with extra volume for arms and shoulders
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMay 31, 2024 10:41
- Last EditedJun 18, 2025 08:11
Summary
Transform your training with this 8-week Upper/Lower Antagonist Superset Split program, designed for those ready to maximize their gains in just four days a week. This efficient workout structure alternates between upper and lower body exercises, utilizing supersets to enhance muscle engagement and boost endurance. Each session combines targeted movements like Dumbbell Incline Bench Press and Chest Supported Rows, ensuring a balanced approach to strength building. Perfect for garage gym enthusiasts, this program will challenge your limits and elevate your performance. Get ready to see results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)4 Sets
-
1B
Chest Supported Row (Dumbbell)4 Sets
-
2A
Pec Fly (Dumbbell)2 Sets
-
2B
Wide Grip Pull-Up2 Sets
-
3A
Skull Crusher3 Sets
-
3B
Lying Side Lateral Raise3 Sets
-
4A
Bicep Curl (EZ Bar)3 Sets
-
4B
Face Pull3 Sets
-
5A
Standing Calf Raise3 Sets
-
5B
Ab Wheel3 Sets
-
Day 2
1A
Front Squat (Barbell)2 Sets
-
1B
Standing Cross Body Cable Lateral Raise2 Sets
-
2A
Hack Squat4 Sets
-
2B
Bayesian Curl4 Sets
-
3A
Nordic Curl3 Sets
-
3B
Overhead Tricep Extension (Cable)3 Sets
-
4
Romanian Deadlift (Barbell)3 Sets
-
5A
Hip Adductor (Machine)3 Sets
-
5B
Hip Abductor (Machine)3 Sets
-
Day 3
1A
Cambered Bar Barbell Bench press4 Sets
-
1B
Chin-Up (Bodyweight)4 Sets
-
2A
Elevated Feet Deficit Pushup2 Sets
-
2B
Seated Row (Cable)2 Sets
-
3A
Overhead Tricep Extension (Cable)3 Sets
-
3B
Bayesian Curl3 Sets
-
4A
Standing Cross Body Cable Lateral Raise4 Sets
-
4B
Ab Wheel4 Sets
-
5A
Standing Calf Raise3 Sets
-
5B
Face Pull3 Sets
-
Day 4
1A
Bulgarian Split Squat (Barbell)2 Sets
-
1B
Overhead Tricep Extension (Cable)2 Sets
-
2A
Bulgarian Split Squat (Barbell)2 Sets
-
2B
Bicep Curl (EZ Bar)2 Sets
-
3A
Leg Press4 Sets
-
3B
Lying Side Lateral Raise4 Sets
-
4A
Hyperextension3 Sets
-
4B
Reverse Nordic Curl3 Sets
-
5A
Leg Extension2 Sets
-
5B
Leg Curl2 Sets
-