Antagonist Split: 4-Day Paired-Set Plan
Bulking
Intermediate
None
Plan Details
The Antagonist Split: 4-Day Paired-Set Plan routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A 4-day antagonist split: chest and back are paired on Monday and Thursday, quads and hamstrings on Tuesday and Friday, and shoulders and arms are paired inside the upper days. Paired sets: do one set of the first exercise, rest, one set of the second, rest, and repeat. The rest shown is the rest after each exercise. Mon: Chest & Back A (heavy) - pairs: bench press + bent-over row; incline dumbbell press + pull-up; barbell curl + rope pushdown Tue: Legs A (quad focus) - squat and Bulgarian split squat as straight sets; leg extension + lying leg curl paired; calf raise Thu: Chest, Back & Shoulders B - pairs: dumbbell shoulder press + wide-grip pulldown; cable crossover + seated row; lateral raise + face pull; incline curl + overhead rope extension Fri: Legs B (hamstring focus) - Romanian deadlift; leg press + seated leg curl paired; hip thrust; seated calf raise Reps shown are the bottom of each range: add reps up to the top, then add weight. Run 5 weeks, then a deload week with half the sets. Full guide: jefit.com/blog/antagonist-split
Routine detail
Mon
Chest & Back A (heavy)
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Legs A (quad focus)
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Thu
Chest, Back & Shoulders B
Est. 0 min
8 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Fri
Legs B (hamstring focus)
Est. 0 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
