From this article: https://www.t-nation.com/workouts/arnolds-agonist-antagonist-training
I came up with this…
The only modifications I made were:
-Set A: kind of pyramid set instead of the same number of reps for each
-Set B: keep the weight the same and drop reps rather than keep reps the same and drop weight
-Set A: instead of quad isolation, I swapped for lateral lunges to add some frontal plane movement. Instead of ham isolation, I swapped for calves since mine suck.
-Set D: added core work to this session
That’s it, really.
Does this seem well rounded enough?
I decided to give this a try as the program I’m doing now has a little more volume each day than this, but it’s a 6-day per week program versus 4 here, and honestly 6 days per week is wearing me out, even with pre, peri, and post-workout nutrition. So, I thought I’d make something that had more time off and fewer sets and reps per day so that I could get more sleep each week (I get up at 5 to lift but don’t need to be up until 6:30-6:45 if I don’t). I figure I can alternate the programs back and forth as desired.