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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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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-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
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
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
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
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
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
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
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