Antagonistic Approach
Bulking
Intermediate
Machine strength
Plan Details
The Antagonistic Approach routine by djc4 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Working out opposing muscles superset fashion
Routine detail
Mon
Chest, Lats
Est. 94 min
36 exercises
Barbell Bench Press
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Dumbbell Pullover
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Pullover
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Pullover
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Pull-Up
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Pull-Up
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Pull-Up
1 Set x 8 Reps
Cable Lower Chest Raise
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Cable Lower Chest Raise
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Cable Lower Chest Raise
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Cable Incline Fly
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Cable Incline Fly
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Cable Incline Fly
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Tue
L. Back, Abs, Glutes
Est. 59 min
24 exercises
Barbell Deadlift
1 Set x 8 Reps
Stability Ball Crunch
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Stability Ball Crunch
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Stability Ball Crunch
1 Set x 8 Reps
Reverse Hyper (Flat Bench)
1 Set x 8 Reps
Decline Crunch
1 Set x 8 Reps
Reverse Hyper (Flat Bench)
1 Set x 8 Reps
Decline Crunch
1 Set x 8 Reps
Reverse Hyper (Flat Bench)
1 Set x 8 Reps
Decline Crunch
1 Set x 8 Reps
Stability Ball Back Extension
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Stability Ball Back Extension
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Stability Ball Back Extension
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Back Hyperextension
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Back Hyperextension
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Back Hyperextension
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Wed
Legs
Est. 77 min
30 exercises
Barbell Squat
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Single-Leg Donkey Calf Raise
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Single-Leg Donkey Calf Raise
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Single-Leg Donkey Calf Raise
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Band Foot Flexion
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Band Foot Flexion
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Band Foot Flexion
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Thu
Shoulders, Abs, Traps
Est. 106 min
35 exercises
Cable Internal Rotation
1 Set x 8 Reps
Cable External Rotation
1 Set x 8 Reps
Cable Internal Rotation
1 Set x 8 Reps
Cable External Rotation
1 Set x 8 Reps
Cable Internal Rotation
1 Set x 8 Reps
Cable External Rotation
1 Set x 8 Reps
Barbell Military Press
1 Set x 8 Reps
Dumbbell Rear Deltoid Row
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Barbell Military Press
1 Set x 8 Reps
Dumbbell Rear Deltoid Row
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Barbell Military Press
1 Set x 8 Reps
Dumbbell Rear Deltoid Row
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Bent-Over Raise
1 Set x 8 Reps
Cable One-Arm Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Bent-Over Raise
1 Set x 8 Reps
Cable One-Arm Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Bent-Over Raise
1 Set x 8 Reps
Cable One-Arm Lateral Raise
1 Set x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Fri
Arms
Est. 80 min
30 exercises
Dip
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 8 Reps
EZ Bar Close Grip Curl
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 8 Reps
EZ Bar Close Grip Curl
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 8 Reps
EZ Bar Close Grip Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Alternating Incline Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Alternating Incline Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Alternating Incline Curl
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
EZ Bar Curl
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
EZ Bar Curl
1 Set x 8 Reps
Tricep Finisher
1 Set x 8 Reps
Biceps Finisher
1 Set x 21 Reps
