Upper/Lower antagonist superset split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 1B | Chest Supported Row (Dumbbell) | 4 | 0 reps |
| Superset | |||
| 2A | Pec Fly (Dumbbell) | 2 | 0 reps |
| 2B | Wide Grip Pull-Up | 2 | 0 reps |
| Superset | |||
| 3A | Skull Crusher | 3 | 0 reps |
| 3B | Lying Side Lateral Raise | 3 | 0 reps |
| Superset | |||
| 4A | Bicep Curl (EZ Bar) | 3 | 0 reps |
| 4B | Face Pull | 3 | 0 reps |
| Superset | |||
| 5A | Standing Calf Raise | 3 | 0 reps |
| 5B | Ab Wheel | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Front Squat (Barbell) | 2 | 0 reps |
| 1B | Standing Cross Body Cable Lateral Raise | 2 | 0 reps |
| Superset | |||
| 2A | Hack Squat | 4 | 0 reps |
| 2B | Bayesian Curl | 4 | 0 reps |
| Superset | |||
| 3A | Nordic Curl | 3 | 0 reps |
| 3B | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| Superset | |||
| 5A | Hip Adductor (Machine) | 3 | 0 reps |
| 5B | Hip Abductor (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Cambered Bar Barbell Bench press | 4 | 0 reps |
| 1B | Chin-Up (Bodyweight) | 4 | 0 reps |
| Superset | |||
| 2A | Elevated Feet Deficit Pushup | 2 | 0 reps |
| 2B | Seated Row (Cable) | 2 | 0 reps |
| Superset | |||
| 3A | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 3B | Bayesian Curl | 3 | 0 reps |
| Superset | |||
| 4A | Standing Cross Body Cable Lateral Raise | 4 | 0 reps |
| 4B | Ab Wheel | 4 | 0 reps |
| Superset | |||
| 5A | Standing Calf Raise | 3 | 0 reps |
| 5B | Face Pull | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bulgarian Split Squat (Barbell) | 2 | 0 reps |
| 1B | Overhead Tricep Extension (Cable) | 2 | 0 reps |
| Superset | |||
| 2A | Bulgarian Split Squat (Barbell) | 2 | 0 reps |
| 2B | Bicep Curl (EZ Bar) | 2 | 0 reps |
| Superset | |||
| 3A | Leg Press | 4 | 0 reps |
| 3B | Lying Side Lateral Raise | 4 | 0 reps |
| Superset | |||
| 4A | Hyperextension | 3 | 0 reps |
| 4B | Reverse Nordic Curl | 3 | 0 reps |
| Superset | |||
| 5A | Leg Extension | 2 | 0 reps |
| 5B | Leg Curl | 2 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower antagonist superset split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Upper/Lower antagonist superset split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper/Lower antagonist superset split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
