Antagonist 3 Day Split

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 1
Day 2
Day 3

Chest and Back 5 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 60s
Rear Pull-Up (Wide Grip)	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s

Legs and Shoulders 5 exercises, 0 min

Barbell Squat	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s

Arms 5 exercises, 0 min

Barbell Curl	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Weighted Crunch	3x10 reps	rest: 60s