4 d/w Antagonist mixed
Bulking
Intermediate
Barbell
Plan Details
The 4 d/w Antagonist mixed routine by ulppromotion is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mass for the masses.
Routine detail
Day 1
Chest/Arms
Est. 34 min
4 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
1 Set x 15 Reps
Day 2
Legs/Back
Est. 32 min
4 exercises
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 15 Reps
Day 3
Chest/Shoulders
Est. 37 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Barbell Rear Military Press
3 Sets x 12 Reps
Day 4
Back/Arms
Est. 36 min
4 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 15 Reps
Day 5
Shoulders/Chest
Est. 33 min
4 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
1 Set x 15 Reps
Day 6
Back/Legs
Est. 38 min
4 exercises
Pull-Up
3 Sets x 12 Reps
Machine T Bar Reverse Row
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
