Old School Size and Strength
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Build Old School Strength, Old School Muscle, With Old School Training!
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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 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
3
5 reps
2
Pull-Up
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Barbell Row
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Lying Tricep Extension
3
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
6
6 reps
2
Weighted Wide Grip Pull-Up
6
6 reps
3
Overhead Press (Barbell)
4
8 reps
4
Barbell Row
4
8 reps
5
Bicep Curl (Barbell)
5
8 reps
6
Lying Tricep Extension
5
8 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
5
5 reps
2
Wide Grip Pull-Up
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Barbell Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension
5
5 reps
Unlock by purchasing
this program on the appDay 1
1
Bench Press (Barbell)
3
5 reps
2
Pull-Up
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Barbell Row
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Lying Tricep Extension
3
5 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Leg Press
2
10 reps
4
Seated Calf Raise
4
10 reps
5
Shrug (Barbell)
4
10 reps
6
Decline Bench Press (Barbell)
2
10 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
6
6 reps
2
Romanian Deadlift (Barbell)
6
6 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
5
5 reps
3
Leg Press
5
10-20 reps
4
Seated Calf Raise
5
10-20 reps
5
Shrug (Barbell)
5
10-20 reps
6
Decline Bench Press (Barbell)
3
10-20 reps
Unlock by purchasing
this program on the appDay 2
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Leg Press
2
10 reps
4
Seated Calf Raise
4
10 reps
5
Shrug (Barbell)
4
10 reps
6
Decline Bench Press (Barbell)
2
10 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
3
10 reps
1B
Chin-Up (Bodyweight)
3
AMRAP
2A
T-Bar Row
4
10 reps
2B
Chest Fly (Dumbbell)
4
10 reps
3
Pullover (Dumbbell)
3
10 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
2
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
6
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
1B
Chin-Up (Bodyweight)
5
AMRAP
2A
T-Bar Row
6
10-15 reps
2B
Chest Fly (Dumbbell)
6
10-15 reps
3
Pullover (Dumbbell)
5
10-20 reps
Unlock by purchasing
this program on the appDay 3
1A
Incline Bench Press (Barbell)
3
10 reps
1B
Chin-Up (Bodyweight)
3
AMRAP
2A
T-Bar Row
4
10 reps
2B
Chest Fly (Dumbbell)
4
10 reps
3
Pullover (Dumbbell)
3
10 reps
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
5
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
5
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
5
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
5
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
5
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
3
10 reps
2
Hamstring Curl
3
10 reps
3
Hack Squat
4
10 reps
4
Standing Calf Raise
4
10 reps
5
Hanging Leg Raise
4
10 reps
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
4
2
10 reps
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
4
2
10 reps
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
4
2
10 reps
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
4
2
10 reps
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
4
2
10 reps
10 reps
2
Hamstring Curl
5
10-20 reps
3
Hack Squat
6
10-15 reps
4
Standing Calf Raise
6
10-20 reps
5
Hanging Leg Raise
5
AMRAP
Unlock by purchasing
this program on the appDay 4
1
Front Squat (Barbell)
3
10 reps
2
Hamstring Curl
3
10 reps
3
Hack Squat
4
10 reps
4
Standing Calf Raise
4
10 reps
5
Hanging Leg Raise
4
10 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
2
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
3
10 reps
2A
Lateral Raise (Dumbbell)
3
12 reps
2B
Upright Row (Barbell)
3
12 reps
3A
Bicep Curl (Dumbbell)
3
12 reps
3B
Tricep Pushdown (Cable)
3
12 reps
4A
Tricep Extension (Dumbbell)
3
12 reps
4B
Cable Bicep Curl
3
12 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
4
1
10 reps
10 reps
2A
Lateral Raise (Dumbbell)
4
12 reps
2B
Upright Row (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
5
12 reps
3B
Tricep Pushdown (Cable)
5
12 reps
4A
Tricep Extension (Dumbbell)
4
15 reps
4B
Cable Bicep Curl
4
15 reps
Unlock by purchasing
this program on the appDay 5
1
Arnold Press
3
10 reps
2A
Lateral Raise (Dumbbell)
3
12 reps
2B
Upright Row (Barbell)
3
12 reps
3A
Bicep Curl (Dumbbell)
3
12 reps
3B
Tricep Pushdown (Cable)
3
12 reps
4A
Tricep Extension (Dumbbell)
3
12 reps
4B
Cable Bicep Curl
3
12 reps
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this program on the appWHAT PEOPLE ARE SAYING(18 ratings)
Only ratings with written feedback are displayed here.
4.32 / 5
Andrew P.Age 55, Man
2 months ago
I love this program! I’ve been away from the gym for almost 2 years. I started this program in December of 23 until now and I’ve seen and felt significant progress. This is the most mass I’ve gained and strongest I’ve felt in a long time.
I’ve gained at least 5-7 lbs of muscle.
Jared F.Age 39, Man
3 months 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.