Old School Size and Strength
Build Old School Strength, Old School Muscle, With Old School Training!
Overview
The Old School Strength and Size Program is Peter Khatcherians go to training system for adding massive amounts of muscle and strength for intermediate and advanced lifters.
The principles are based on both old school strength training methods, as well as higher volume bodybuilding methods of the pumping iron era.
Bodybuilders in the 60's and 70's were both brutality strong and had physiques that many will argue as the greatest in the history of bodybuilding.
If you want to have a physique like a classic old school bodybuilder but also want the strength that comes with it, this is for you!
Learn more about Pete Khatcherian's training principles on his popular YouTube channel with 200K subscribers.
Who it's for
Reviews
This program is the best to build a solid foundation to build off! Certainly got stronger and build strength.
Thanks
Over all excellent program. Pairs really well with other size and strength programs as part of a macro cycle. Some exercises are sub-optimal and some supersets are not practical for a crowded gym setting. I would not recommend this program for a beginner, but it's extremely effective for intermediate and advanced lifters. Cheers!
Yeah program is ok, might be good in cal surplus but im on deficit, good stimulus and getting stronger.. I think this program is written for people really strong to begin with or people on gear.. program is a lot of volume, reccomend to tone it down 7/10
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @8–9 |
| 2 | Wide Grip Pull-Up | 5 | 5 reps | @8–9 |
| 3 | Overhead Press (Barbell) | 5 | 5 reps | @8–9 |
| 4 | Barbell Row | 5 | 5 reps | @8–9 |
| 5 | Bicep Curl (Barbell) | 5 | 5 reps | @9 |
| 6 | Lying Tricep Extension | 5 | 5 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @8–9 |
| 2 | Romanian Deadlift (Barbell) | 5 | 5 reps | @8–9 |
| 3 | Leg Press | 5 | 10–20 reps | @8 |
| 4 | Seated Calf Raise | 5 | 10–20 reps | @9–10 |
| 5 | Shrug (Barbell) | 5 | 10–20 reps | @8 |
| 6 | Decline Bench Press (Barbell) | 3 | 10–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 1 | 10 reps | — |
| 3 | 10 reps | — | ||
| 1 | 10 reps | @9–10 | ||
| 1B | Chin-Up (Bodyweight) | 5 | AMRAP | — |
| Superset | ||||
| 2A | T-Bar Row | 6 | 10–15 reps | @8–9 |
| 2B | Chest Fly (Dumbbell) | 6 | 10–15 reps | @8–9 |
| 3 | Pullover (Dumbbell) | 5 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 5 | 10 reps | — |
| 2 | Hamstring Curl | 5 | 10–20 reps | @8–9 |
| 3 | Hack Squat | 6 | 10–15 reps | @8–9 |
| 4 | Standing Calf Raise | 6 | 10–20 reps | @9–10 |
| 5 | Hanging Leg Raise | 5 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Arnold Press | 4 | 10 reps | — |
| 2 | 10 reps | @9–10 | ||
| Superset | ||||
| 2A | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 2B | Upright Row (Barbell) | 4 | 12 reps | @8 |
| Superset | ||||
| 3A | Bicep Curl (Dumbbell) | 5 | 12 reps | @9 |
| 3B | Tricep Pushdown (Cable) | 5 | 12 reps | @9 |
| Superset | ||||
| 4A | Tricep Extension (Dumbbell) | 4 | 15 reps | @9–10 |
| 4B | Cable Bicep Curl | 4 | 15 reps | @9–10 |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Build Old School Strength, Old School Muscle, With Old School Training!
The Old School Strength and Size Program is Peter Khatcherians go to training system for adding massive amounts of muscle and strength for intermediate and advanced lifters.
The principles are based on both old school strength training methods, as well as higher volume bodybuilding methods of the pumping iron era.
Many hypertrophy based programs of today will add slabs of muscle to the lifter running the program, but will leave them with little to no progress in strength.
Bodybuilders in the 60's and 70's were both brutality strong and had physiques that many will argue as the greatest in the history of bodybuilding.
If you want to have a physique like a classic old school bodybuilder but also want the strength that comes with it, this is the program for you!
Common questions
Old School Size and Strength is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Old School Size and Strength is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Old School Size and Strength is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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