Agonist/ Antagonist Workout

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5 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is made to add lean mass while cutting body fat. Low rests, supersets, antagonist/agonist muscle groups. HIIT 5 DAYS A WEEK ALSO. Cardio Acceleration on leg days.

Day 5
Day 4
Day 3
Day 1
Day 2

Chest/Back 11 exercises, 3 hrs 0 min

Barbell Bench Press	3x15 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	3x15 reps	rest: 120s
Barbell Incline Bench Press	3x15 reps	rest: 60s
T Bar Row	3x15 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x15 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x15 reps	rest: 60s
Cable Rope Lat Pulldown	3x15 reps	rest: 60s
Barbell Shrug	3x15 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x15 reps	rest: 60s
Machine Inverted Row	3x15 reps	rest: 60s
Running	1x0 reps	rest: 90s

Leg Day 8 exercises, 2 hrs 28 mins

Barbell Squat	3x8 reps	rest: 90s
Barbell Lunge	3x8 reps	rest: 90s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 90s
Hack Squat	3x8 reps	rest: 90s
Barbell Glute Bridge	3x8 reps	rest: 90s
	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Treadmill Running	1x0 reps	rest: 90s

Cardio 1 exercises, 31 mins

Treadmill Running

1x1 reps

rest: 30s

BIG 3 4 exercises, 2 hrs 23 mins

Barbell Bench Press	5x12 reps	rest: 120s
Barbell Deadlift	5x12 reps	rest: 120s
Barbell Squat	5x12 reps	rest: 120s
Treadmill Running	1x0 reps	rest: 90s

Arms/Shoulders 11 exercises, 2 hrs 53 mins

Barbell Push Press	3x8 reps	rest: 90s
Dumbbell Pullover	3x8 reps	rest: 90s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Barbell Shrug	3x8 reps	rest: 90s
Barbell Shoulder Press	3x8 reps	rest: 90s
Dumbbell Hammer Curl	3x8 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 90s
Running	1x0 reps	rest: 90s