Upper Antagonist
Four days of push-pull perfection. Alternating chest and back work for incredible pumps and balanced development. Build thickness from every angle.
Who it's for
A 4-day intermediate program with extra work for chest and back: 20 exercises across 4 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
4 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Chest & Back Heavy
Heavy upper compounds
Day 2
Legs & Arms
Lower body and arms
Day 3
Chest & Back Volume
High volume upper
Day 4
Upper Finisher
Upper body pump
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.
| Muscle | Sets | Zone |
|---|---|---|
| Back | 21 | High |
| Chest | 18 | High |
| Glutes | 15 | Optimal |
| Lats | 15 | Optimal |
| Triceps | 13.5 | Optimal |
| Biceps | 12 | Optimal |
| Hamstrings | 10.5 | Optimal |
| Quadriceps | 10.5 | Moderate |
| Shoulders | 10.5 | Moderate |
| Traps | 3 | Maintenance |
| Abs | 1.5 | Maintenance |
| Calves | 1.5 | Maintenance |
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.