Old School Size and Strength
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!
Coach | Pete Khatcherian |
Level | Intermediate, Advanced |
Equipment | Full Gym |
Time Per Workout | 60 minutes |
Days Per Week | 5 days |
Program Length | 12 weeks |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Bench Press (Barbell) | 5 | 5 | @8-9 |
Wide Grip Pull-Up | 5 | 5 | @8-9 |
Overhead Press (Barbell) | 5 | 5 | @8-9 |
Barbell Row | 5 | 5 | @8-9 |
Bicep Curl (Barbell) | 5 | 5 | @9 |
Lying Tricep Extension | 5 | 5 | @9 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Squat (Barbell) | 5 | 5 | @8-9 |
Romanian Deadlift (Barbell) | 5 | 5 | @8-9 |
Leg Press | 5 | 10-20 | @8 |
Seated Calf Raise | 5 | 10-20 | @9-10 |
Shrug (Barbell) | 5 | 10-20 | @8 |
Decline Bench Press (Barbell) | 3 | 10-20 | @8 |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Incline Bench Press (Barbell) | 1 | 10 | - |
Incline Bench Press (Barbell) | 3 | 10 | - |
Incline Bench Press (Barbell) | 1 | 10 | @9-10 |
Chin-Up (Bodyweight) | 5 | AMRAP | - |
T-Bar Row | 6 | 10-15 | @8-9 |
Chest Fly (Dumbbell) | 6 | 10-15 | @8-9 |
Pullover (Dumbbell) | 5 | 10-20 | - |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Front Squat (Barbell) | 5 | 10 | - |
Hamstring Curl | 5 | 10-20 | @8-9 |
Hack Squat | 6 | 10-15 | @8-9 |
Standing Calf Raise | 6 | 10-20 | @9-10 |
Hanging Leg Raise | 5 | AMRAP | - |
-- |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Arnold Press | 4 | 10 | - |
2 | 10 | @9-10 | |
Lateral Raise (Dumbbell) | 4 | 12 | @8 |
Upright Row (Barbell) | 4 | 12 | @8 |
Bicep Curl (Dumbbell) | 5 | 12 | @9 |
Tricep Pushdown (Cable) | 5 | 12 | @9 |
Tricep Extension (Dumbbell) | 4 | 15 | @9-10 |
Cable Bicep Curl | 4 | 15 | @9-10 |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
-- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
-- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
-- |
Purchase to unlock
Exercise | Sets | Reps | Intensity |
---|---|---|---|
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
- | |||
-- |
Learn more about Pete Khatcherian's training principles on his popular YouTube channel with 200K subscribers.