Agonist and Antagonist Supersets: Strength and Conditioning Workout

As you know, I’ve been doing this new strength and conditioning workout for almost four weeks now. I’ve been making subtle changes each week since I started the program, and I want to give you the final version of what I’ve developed.

The basis of this program is doing agonist and antagonist supersets. I’ve simplified this a bit from the first week of workouts. In short, the workouts are a series of supersets.

This concept is difficult to consider for strength training. At least it was for me, at first. But this is part of the conditioning training. You’re pushing your muscles harder and you’re forcing your body to keep moving.

The idea behind the agonist and antagonist supersets is simple. Your supersetting the opposing muscle. So if you’re pulling for one exercise, you’ll superset that with a pushing exercise. A perfect example is supersetting barbell rows with bench press. Yes, it’s as tough as it sounds but trust me, you will be surprised at what you can do when you really push yourself.

Strength and Conditioning Workout Program Changes

We’ll come back to the agonist and antagonist supersets because I want to give you my full program for my third and fourth weeks. But first I want talk about the changes I made from the original strength and conditioning workout program I started.

There are two major changes. The first one is based on the exercises and their order. The original program had me doing three exercises as a giant set. For example, one set based on deadlifts consisted of supersetting jump squats, deadlifts, and finally something for core (any ab exercise).

I’m now only doing two exercises for these rounds. So that routine we just went over now looks more like this: deadlifts superset with core/ab exercise.

Why did I eliminate the third exercise? It seemed excessive and I want to see how just doing the two exercises for the agonist and antagonist supersets would work for me. So far, I like this way better.

The other change is I switched up some of the exercises. The original strength and conditioning workout program had me doing rows on day one and two. So on deadlift day I would end with rows only to turn around and do them again the next day on my chest and back day. And since I do rows again on Friday with shoulders, twice a week seems to be enough. So now I’m doing rows on Tuesdays and Fridays. *I’ve always liked the idea of training back twice a week since it’s such a large, complex muscle group. 

Other than those changes, everything else is still the same. The basis of this strength and conditioning workout program is building up the core compound exercises. For me, those include deadlifts, squats, barbell rows, bench press, and overhead press.

New Strength and Conditioning Workout

Strength Workouts 

Below is what I do each day in the gym. This strength and conditioning workout is basically four days per week. Those are the heavy workouts focusing on my core compound exercises. But I also train arms and calves at least once a week, twice a week most of the time. I have this thing where I have to be in the gym Monday through Friday. Perhaps I’m a bit mental, but it’s something that I enjoy (there are far worse habits!).

*Get the MOST out of your workouts with my #1 muscle builder. CLICK HERE for my results and experience.

Monday – Deadlift Day

  • Deadlifts superset with an Decline Sit-ups
    • 4 x 8
  • Stiff-Leg Deadlifts superset with Rope Crunches
    • 4 x 8
  • Good Mornings superset with Leg Raises
    • 4 x 10

Tuesday – Back and Chest Day

  • Barbell Rows superset with Bench Press
    • 4 x 8
  • Dumbbell Rows superset with Incline Bench Press
    • 4 x 8
  • Dumbbell Pullovers superset with Dumbbell Flyes
    • 4 x 10

Wednesday – Arms and Calves

  • Will superset triceps and biceps (two exercises for each) and train calves

Thursday – Squat Day

  • Squats superset with Decline Sit-ups
    • 4 x 8
  • Front Squats superset with Rope Crunches
    • 4 x 8
  • Good Mornings superset with Leg Raises
    • 4 x 10

Friday – Back and Shoulder Day

  • Weighted Pull-ups superset with Overhead Press
    • 4 x 8
  • Weighted Pull-ups superset with Dumbbell Press
    • 4 x 8
  • Barbell Rows superset with Lateral Raises
    • 4 x 10

Saturday & Sunday

  • I will usually do a second arm and calves workout on one of these days

Conditioning Workouts

I’m starting to use the word conditioning instead of cardio. Sure, cardio is for the heart and I do an actual cardio workout a few times per week. But the short high intense interval workouts are based more on conditioning. All of my conditioning/cardio workouts are done after my strength training workouts.

I alternate my cardio styles each day. One day I’ll do a short HIIT (high intensity interval training) style workout. The next day, I’ll do a longer duration on the treadmill at a moderate pace. This keeps the boredom out of the mix and it also grants the best of both worlds for both conditioning and cardiovascular health.

*I also this program posted on my musician website (if you’re into heavy metal music, I strongly encourage you to visit my other site): – Strength and Conditioning Workout

Future Workouts

I’m currently finishing the fourth week of this strength and conditioning workout program. This phase has been based on four sets of eight reps. I’ve modified this a little, doing 10 reps on my last round of exercises in each workout. And of course I’ve made the modifications I talked about in the beginning here.

If I were to follow the original plan, I would be lowering the reps on my compound exercises next week, for four weeks. This would essentially be the 5×5 method. However, I’m going to do what’s called a deload week next week.

My version of deaload workouts won’t necessarily mean less volume. Actually the overall training volume of my workouts will be a bit more. But I will be using moderate weights and will not be training until failure. I plan to do the German Volume Training 10×10 method during this week. This will be a good break for my body and my joints. I will then jump back into the heavy workouts.

I’ll continue to keep you updated on my workouts!

Train with Passion,


*If you’re looking for a new strength and muscle building workout program, check out my full 12 Week Weight Training Program here.

Hardcore Muscle Building Program - What You Get

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