My Antagonist Training Programs

The Exact Programs I Follow at the Gym and at Home


Antagonist training has been my preferred workout method for several years. The principle is simple: pair exercises that target opposing muscle groups back to back with minimal rest between them. One muscle works while the other recovers. The result is a balanced, time-efficient and genuinely effective training session.

Here are the two programs I currently use. One for the gym and one for home. Both follow the same antagonist pairing principle. Both deliver consistent results.


Understanding the method before you start

In each superset pairing, the first exercise targets the agonist muscle group and the second targets the antagonist. For example, pull-ups train the back as the primary mover. Bench press trains the chest as the primary mover. They are opposing muscle groups so they pair perfectly in an antagonist superset.

Perform the first exercise of each pair, then move immediately to the second with little to no rest between them. Rest 2 to 3 minutes between supersets. When time permits I perform each exercise in the pair separately with a full rest between them, which allows for higher intensity on each set.


Gym workout program

I consistently prioritise these exercises or their closest available variations. The program runs across four days with three active rest days.

Day 1: Upper body

  • Pull-ups narrow grip or chin-ups — 3 to 4 sets x 10 to 20 reps
  • Barbell bench press — 3 to 4 sets x 8 to 15 reps
  • Low row cable machine — 3 to 4 sets x 8 to 15 reps
  • Incline dumbbell press — 3 to 4 sets x 8 to 15 reps
  • Dumbbell lateral raise — 3 to 4 sets x 8 to 15 reps
  • Face pulls — 3 to 4 sets x 8 to 15 reps
  • Barbell bicep curl — 3 to 4 sets x 8 to 15 reps
  • Tricep push down bar or machine — 3 to 4 sets x 8 to 15 reps

Day 2: Lower body

  • Bulgarian split squat — 3 to 4 sets x 8 to 15 reps each side
  • Romanian deadlift — 3 to 4 sets x 8 to 15 reps
  • Calf raises — 3 to 4 sets x 12 to 20 reps
  • Two core exercises of your choice such as hanging leg raise and standing cable wood chop — 3 to 4 sets x 10 to 20 reps
  • Walking lunges — 3 to 4 sets x 30 steps

Day 3: Active rest

  • Walking or cycling

Day 4: Upper body

  • Pull-ups wide grip or chin-ups — 3 to 4 sets x 10 to 20 reps
  • Dumbbell bench press — 3 to 4 sets x 8 to 15 reps
  • Single arm dumbbell row — 3 to 4 sets x 8 to 15 reps each side
  • Incline barbell press — 3 to 4 sets x 8 to 15 reps
  • Dumbbell lateral raise — 3 to 4 sets x 8 to 15 reps
  • Rear delt machine — 3 to 4 sets x 8 to 15 reps
  • Alternating dumbbell bicep curl — 3 to 4 sets x 8 to 15 reps each side
  • Tricep push down rope or machine — 3 to 4 sets x 8 to 15 reps

Day 5: Lower body

  • Split squat — 3 to 4 sets x 8 to 15 reps each side
  • Barbell hip thrust — 3 to 4 sets x 8 to 15 reps
  • Calf raises — 3 to 4 sets x 12 to 20 reps
  • Two core exercises of your choice — 3 to 4 sets x 10 to 20 reps
  • Walking lunges — 3 to 4 sets x 30 steps

Days 6 and 7: Active rest or full rest

  • Walking or cycling


Home gym workout program

On days when I can't get to the gym, don't feel like it or am short on time, I do a modified version at home. My home program revolves around four key antagonist pairings: weighted pull-ups with weighted push-ups, and weighted dips with weighted suspension trainer rows. I use a weighted vest to maintain progressive overload.

Upper body

  • Pull-up using rings or bar — 3 to 4 sets x 10 to 20 reps
  • Push-up — 3 to 4 sets x 20 or more reps
  • Suspension trainer TRX row — 3 to 4 sets x 10 to 20 reps
  • Dips — 3 to 4 sets x 10 to 20 reps
  • Bicep curl using dumbbells or TRX — 3 to 4 sets x 10 to 15 reps
  • TRX tricep extension — 3 to 4 sets x 10 to 15 reps
  • Battle rope waves — 3 to 4 sets x 20 to 30 seconds
  • Resistance band pull-aparts — 3 to 4 sets x 15 to 20 reps

Lower body

  • Bulgarian split squat using dumbbells or weighted vest — 3 to 4 sets x 8 to 15 reps each side
  • Single leg Romanian deadlift using dumbbells or kettlebell — 3 to 4 sets x 8 to 15 reps each side
  • Calf raises weighted or bodyweight — 3 to 4 sets x 15 to 25 reps
  • Two core exercises of your choice — 3 to 4 sets x 10 to 20 reps
  • Walking lunges weighted or bodyweight — 3 to 4 sets x 30 steps


Progressive overload: the key to long-term results

The principle that drives results in any training program is progressive overload. Doing a little more over time than you did before. More weight, more reps, more sets or less rest. Without progressive overload, your body adapts and stops changing.

Both programs are designed to accommodate progressive overload. Each week aim to improve on at least one set of one exercise. Small consistent improvements compound into significant results over months and years.

Adjust sets, reps and weights to suit your current fitness level. Start conservatively and build. Patience in the early stages pays enormous dividends later.

Antagonist training explained →



Health should feel like your best life, not a break from it.

Marco ☕




Marco Asnicar

About Me

I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year.

Want to know more about my story and approach? Read my full About Me page →