In this workout we’re going to follow what’s known as Agonist & Antagonist Training. Which basically means pairing up opposite muscle groups in the same workout.

Some good examples of this are:

Chest & Back (horizontal pressing and rowing)
Shoulders & Lats (overhead pressing and pulling)
Biceps & Triceps
Quadriceps & Hamstrings
Lower Back & Abdominals

The idea here is to create a well-balanced physique from training each side of the body with an equal volume of exercise. Agonist & Antagonist Training is also therapeutic on the joints because you will be working each side of the joints, tendons, and ligaments in proportion during the same workout.

Here is your Agonist & Antagonist Training Split:

With this workout you’ll train 5 days per week. This is how your weekly training split may look.

Monday – Workout 1: Quadriceps & Hamstrings
Tuesday – Workout 2: Shoulders & Lats
Wednesday – Workout 3: Lower Back, Abdominals, Calves, & Forearms
Thursday – Workout 4: Chest & Back
Friday – Workout 5: Biceps & Triceps
Saturday – Rest Day
Sunday – Rest Day
Repeat…

You have flexibility in how you schedule these workouts, it really doesn’t matter what day of the week you workout, just as long as you go through the workouts in the order that they are listed. And if you want to break up the schedule by working out 2-3 days on and then taking 1 day off, that’s fine. Again, all that matters is that you do the workouts consistently.

Click The Links Below To Download The Complete Workout:
–>> Agonist & Antagonist Training Workout – PDF
–>> Agonist & Antagonist Training Printable Workout Schedule – PDF

If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂