Upper Antagonist

Push-pull perfection for maximum upper body thickness. Alternate between chest and back for insane pumps and balanced development. The ultimate torso transformation.

IntermediateStandard sessionshypertrophypowerbuilding
Days a week3
Exercises18
Focus2muscles

Who it's for

A 3-day intermediate program with extra work for chest and back: 18 exercises across 3 sessions a week.

Focus muscles: Chest, Back. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

3 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Chest & Back Heavy

Heavy compounds for upper body

  1. 1Barbell Bench Press
  2. 2Barbell Bent-Over Row
  3. 3Dumbbell Incline Press
  4. 4Pull-ups
  5. 5Barbell Back Squat
  6. 6Dumbbell Shoulder Press

Day 2

Legs & Arms

Lower body with arm accessories

  1. 1Barbell Deadlift
  2. 2Leg Press
  3. 3Dumbbell Lunge
  4. 4Barbell Curl
  5. 5Cable Tricep Pushdown
  6. 6Dumbbell Lateral Raise

Day 3

Chest & Back Volume

High volume upper body pump

  1. 1Dumbbell Bench Press
  2. 2Cable Row
  3. 3Cable Fly
  4. 4Lat Pulldown
  5. 5Dips
  6. 6Barbell Romanian Deadlift

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Back16.5Optimal
Chest15Optimal
Glutes15Optimal
Shoulders12Optimal
Triceps12Optimal
Hamstrings10.5Optimal
Lats10.5Moderate
Quadriceps10.5Moderate
Biceps9Optimal
Traps3Maintenance
Abs1.5Maintenance
Calves1.5Maintenance

Similar programs

Run this program free.

Start Upper Antagonist in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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