Upper/Lower antagonist superset split | Workout Programs | Boostcamp App |

Upper/Lower antagonist superset split

by Greg B.

Program Description

Balanced, time efficient upper/lower with extra volume for arms and shoulders

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Garage Gym

Program Length

8 weeks

Time Per Workout

70 minutes

Created

May 31, 2024 10:41

Last Edited

Jun 01, 2024 01:39

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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-Up

2 Sets

3A

Skull Crusher

3 Sets

3B

Lying Side Lateral Raise

3 Sets

4A

Bicep Curl (EZ Bar)

3 Sets

4B

Face Pull

3 Sets

5A

Standing Calf Raise

3 Sets

5B

Ab Wheel

3 Sets

Day 2

1A

Front Squat (Barbell)

2 Sets

1B

Standing Cross Body Cable Lateral Raise

2 Sets

2A

Hack Squat

4 Sets

2B

Bayesian Curl

4 Sets

3A

Nordic Curl

3 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 press

4 Sets

1B

Chin-Up (Bodyweight)

4 Sets

2A

Elevated Feet Deficit Pushup

2 Sets

2B

Seated Row (Cable)

2 Sets

3A

Overhead Tricep Extension (Cable)

3 Sets

3B

Bayesian Curl

3 Sets

4A

Standing Cross Body Cable Lateral Raise

4 Sets

4B

Ab Wheel

4 Sets

5A

Standing Calf Raise

3 Sets

5B

Face Pull

3 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 Press

4 Sets

3B

Lying Side Lateral Raise

4 Sets

4A

Hyperextension

3 Sets

4B

Reverse Nordic Curl

3 Sets

5A

Leg Extension

2 Sets

5B

Leg Curl

2 Sets