Antagonist 3 Day Split
Bulking
Intermediate
Barbell
Plan Details
The Antagonist 3 Day Split routine by Tetsuo_ is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Perform 2 sets of 10 reps for each exercise, focusing on proper form and maintaining intensity. After completing the second set of each exercise, take a short rest of about 10-20 seconds, and then perform one last set to mechanical failure (with rest-pause, if desired). For the ab exercises, aim for 3 sets of 10 reps (or 30 seconds for plank) for each. Feel free to choose the ab exercises that you enjoy and that best target your abdominal muscles.
Routine detail
Day 1
Chest and Back
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 2
Legs and Shoulders
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 3
Arms
Est. 0 min
5 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
