Old School Size and Strength
170 athletes joined
Build Old School Strength, Old School Muscle, With Old School Training!
4.28
(32 ratings)
Program Description
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.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
5 days
Time Per Workout
60 minutes
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
3
5
2
Pull-Up
3
5
3
Overhead Press (Barbell)
3
5
4
Barbell Row
3
5
5
Bicep Curl (Barbell)
3
5
6
Lying Tricep Extension
3
5
Day 1
1
Bench Press (Barbell)
6
6
2
Weighted Wide Grip Pull-Up
6
6
3
Overhead Press (Barbell)
4
8
4
Barbell Row
4
8
5
Bicep Curl (Barbell)
5
8
6
Lying Tricep Extension
5
8
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
5
5
2
Wide Grip Pull-Up
5
5
3
Overhead Press (Barbell)
5
5
4
Barbell Row
5
5
5
Bicep Curl (Barbell)
5
5
6
Lying Tricep Extension
5
5
Day 1
1
Bench Press (Barbell)
3
5
2
Pull-Up
3
5
3
Overhead Press (Barbell)
3
5
4
Barbell Row
3
5
5
Bicep Curl (Barbell)
3
5
6
Lying Tricep Extension
3
5
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
3
5
2
Romanian Deadlift (Barbell)
3
5
3
Leg Press
2
10
4
Seated Calf Raise
4
10
5
Shrug (Barbell)
4
10
6
Decline Bench Press (Barbell)
2
10
Day 2
1
Squat (Barbell)
6
6
2
Romanian Deadlift (Barbell)
6
6
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
5
5
2
Romanian Deadlift (Barbell)
5
5
3
Leg Press
5
10-20
4
Seated Calf Raise
5
10-20
5
Shrug (Barbell)
5
10-20
6
Decline Bench Press (Barbell)
3
10-20
Day 2
1
Squat (Barbell)
3
5
2
Romanian Deadlift (Barbell)
3
5
3
Leg Press
2
10
4
Seated Calf Raise
4
10
5
Shrug (Barbell)
4
10
6
Decline Bench Press (Barbell)
2
10
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
3
10
1B
Chin-Up (Bodyweight)
3
AMRAP
2A
T-Bar Row
4
10
2B
Chest Fly (Dumbbell)
4
10
3
Pullover (Dumbbell)
3
10
Day 3
1A
Incline Bench Press (Barbell)
1
3
2
10
10
10
1B
Chin-Up (Bodyweight)
6
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
1
3
1
10
10
10
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15
2B
Chest Fly (Dumbbell)
6
10-15
3
Pullover (Dumbbell)
5
10-20
Day 3
1A
Incline Bench Press (Barbell)
3
10
1B
Chin-Up (Bodyweight)
3
AMRAP
2A
T-Bar Row
4
10
2B
Chest Fly (Dumbbell)
4
10
3
Pullover (Dumbbell)
3
10
Day 4
1
Front Squat (Barbell)
5
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
5
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
5
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
5
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
5
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
3
10
2
Hamstring Curl
3
10
3
Hack Squat
4
10
4
Standing Calf Raise
4
10
5
Hanging Leg Raise
4
10
Day 4
1
Front Squat (Barbell)
4
2
10
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
4
2
10
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
4
2
10
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
4
2
10
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
4
2
10
10
2
Hamstring Curl
5
10-20
3
Hack Squat
6
10-15
4
Standing Calf Raise
6
10-20
5
Hanging Leg Raise
5
AMRAP
Day 4
1
Front Squat (Barbell)
3
10
2
Hamstring Curl
3
10
3
Hack Squat
4
10
4
Standing Calf Raise
4
10
5
Hanging Leg Raise
4
10
Day 5
1
Arnold Press
4
2
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
3
10
2A
Lateral Raise (Dumbbell)
3
12
2B
Upright Row (Barbell)
3
12
3A
Bicep Curl (Dumbbell)
3
12
3B
Tricep Pushdown (Cable)
3
12
4A
Tricep Extension (Dumbbell)
3
12
4B
Cable Bicep Curl
3
12
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
4
1
10
10
2A
Lateral Raise (Dumbbell)
4
12
2B
Upright Row (Barbell)
4
12
3A
Bicep Curl (Dumbbell)
5
12
3B
Tricep Pushdown (Cable)
5
12
4A
Tricep Extension (Dumbbell)
4
15
4B
Cable Bicep Curl
4
15
Day 5
1
Arnold Press
3
10
2A
Lateral Raise (Dumbbell)
3
12
2B
Upright Row (Barbell)
3
12
3A
Bicep Curl (Dumbbell)
3
12
3B
Tricep Pushdown (Cable)
3
12
4A
Tricep Extension (Dumbbell)
3
12
4B
Cable Bicep Curl
3
12
What People Are Saying(32 ratings)
Only ratings with written feedback are displayed here.
4.28/ 5
Jared F.Age 39, Man
8 days ago
This is an excellent blend of strength and muscle building. While I have not completed the program, my weights have increased on each lift and there is a noticeable difference in my physique.
I was hesitant to stick with this, as there is no variation in the exercises week-by-week. It is the same template each week. However, I cannot deny the results I’m seeing so far.
B L.Man
a month ago
Don't waste your money, if you're expecting any variations over the 12 weeks. There is a deload in week 7 and you'll do 6 reps instead of 5 in week 7. Excersises and rep- scheme from week 1 will stay the same. That's it.