Old School Size and Strength

$39.994.00 (1 review)
Build Old School Strength, Old School Muscle, With Old School Training!
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. 

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!

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Intermediate, Advanced
Full Gym
60 minutes
5 days
12 weeks
What People Are Saying
Neville A. Man
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
13 days ago
Mon
IN WEEK 1 OF THE PROGRAM NO SETS SHOULD BE TAKEN TO FAILURE. 1-2 REPS AWAY. Each week you will try to add either a rep or you will increase the weight and aim for the same reps. Use your judgement, if the weight feels heavy DON’T push it. If your feeling good try for progression.
1. Bench Press (Barbell)
First 2 of 5 sets should be progressive warmup sets of 5. The final 3 sets should be done at the same weight
SetsTargetIntensity
1
5 reps
RPE 8-9
2
5 reps
RPE 8-9
3
5 reps
RPE 8-9
4
5 reps
RPE 8-9
5
5 reps
RPE 8-9
2. Wide Grip Pull-Up
First 2 of 5 sets should be progressive warmup sets of 5. The final 3 sets should be done at the same weight. RPE 8-9
SetsTargetIntensity
1
5 reps
RPE 8-9
2
5 reps
RPE 8-9
3
5 reps
RPE 8-9
4
5 reps
RPE 8-9
5
5 reps
RPE 8-9
3. Overhead Press (Barbell)
First 2 of 5 sets should be progressive warmup sets of 5. The final 3 sets should be done at the same weight
SetsTargetIntensity
1
5 reps
RPE 8-9
2
5 reps
RPE 8-9
3
5 reps
RPE 8-9
4
5 reps
RPE 8-9
5
5 reps
RPE 8-9
4. Barbell Row
First 2 of 5 sets should be progressive warmup sets of 5. The final 3 sets should be done at the same weight
SetsTargetIntensity
1
5 reps
RPE 8-9
2
5 reps
RPE 8-9
3
5 reps
RPE 8-9
4
5 reps
RPE 8-9
5
5 reps
RPE 8-9
5. Bicep Curl (Barbell)
First 2 of 5 sets should be progressive warmup sets of 5. The final 3 sets should be done at the same weight
SetsTargetIntensity
1
5 reps
9 RPE
2
5 reps
9 RPE
3
5 reps
9 RPE
4
5 reps
9 RPE
5
5 reps
9 RPE
6. Lying Tricep Extension
First 2 of 5 sets should be progressive warmup sets of 5. The final 3 sets should be done at the same weight
SetsTargetIntensity
1
5 reps
9 RPE
2
5 reps
9 RPE
3
5 reps
9 RPE
4
5 reps
9 RPE
5
5 reps
9 RPE
Tue
IN WEEK 1 OF THE PROGRAM NO SETS SHOULD BE TAKEN TO FAILURE. 1-2 REPS AWAY. Each week you will try to add either a rep or you will increase the weight and aim for the same reps. Use your judgement, if the weight feels heavy DON’T push it. If you're feeling good try for progression.
1. Squat (Barbell)
First 2 of 5 sets should be progressive warmup sets of 5. The final 3 sets should be done the same weight
SetsTargetIntensity
1
5 reps
RPE 8-9
2
5 reps
RPE 8-9
3
5 reps
RPE 8-9
4
5 reps
RPE 8-9
5
5 reps
RPE 8-9
2. Romanian Deadlift (Barbell)
First 2 of 5 sets should be progressive warmup sets of 5. The final 3 sets should be done the same weight
SetsTargetIntensity
1
5 reps
RPE 8-9
2
5 reps
RPE 8-9
3
5 reps
RPE 8-9
4
5 reps
RPE 8-9
5
5 reps
RPE 8-9
3. Leg Press
First set should be done with a lighter warmup weight for 20 reps. Then 4 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 20 reps
8 RPE
2
10 - 20 reps
8 RPE
3
10 - 20 reps
8 RPE
4
10 - 20 reps
8 RPE
5
10 - 20 reps
8 RPE
4. Seated Calf Raise
First set should be done with a lighter warmup weight for 20 reps. Then 4 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 20 reps
RPE 9-10
2
10 - 20 reps
RPE 9-10
3
10 - 20 reps
RPE 9-10
4
10 - 20 reps
RPE 9-10
5
10 - 20 reps
RPE 9-10
5. Shrug (Barbell)
First set should be done with a lighter warmup weight for 20 reps. Then 4 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 20 reps
8 RPE
2
10 - 20 reps
8 RPE
3
10 - 20 reps
8 RPE
4
10 - 20 reps
8 RPE
5
10 - 20 reps
8 RPE
6. Decline Bench Press (Barbell)
First set should be done with a lighter warmup weight for 20 reps. Then 4 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 20 reps
8 RPE
2
10 - 20 reps
8 RPE
3
10 - 20 reps
8 RPE
Thu
IN WEEK 1 OF THE PROGRAM NO SETS SHOULD BE TAKEN TO FAILURE. 1-2 REPS AWAY. Each week you will try to add either a rep or you will increase the weight and aim for the same reps. Use your judgement, if the weight feels heavy DON’T push it. If you're feeling good try for progression.
1. Superset
1A. Incline Bench Press (Barbell)
You will do 5 progressive sets working up to just 1 heavy top set. Example: 135x10, 155x10, 185x10, 205x10, 225x10 (225x10 is your 1 and only top set done to 0-1 RIR)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5
10 reps
RPE 9-10
1B. Chin-Up (Bodyweight)
Neutral grip, You will do As Many Reps As possible each set with your body weight. Each set should be done immediately after the previous set of Incline Bench followed by a quick rest. RPE 10
SetsTargetIntensity
1
-
2
-
3
-
4
-
5
-
2. Superset
2A. T-Bar Row
First set should be done with a lighter warmup weight for 15 reps. Then 5 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 15 reps
RPE 8-9
2
10 - 15 reps
RPE 8-9
3
10 - 15 reps
RPE 8-9
4
10 - 15 reps
RPE 8-9
5
10 - 15 reps
RPE 8-9
6
10 - 15 reps
RPE 8-9
2B. Chest Fly (Dumbbell)
SetsTargetIntensity
1
10 - 15 reps
RPE 8-9
2
10 - 15 reps
RPE 8-9
3
10 - 15 reps
RPE 8-9
4
10 - 15 reps
RPE 8-9
5
10 - 15 reps
RPE 8-9
6
10 - 15 reps
RPE 8-9
3. Pullover (Dumbbell)
First set should be done with a lighter warmup weight for 20 reps. Then 4 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
4
10 - 20 reps
-
5
10 - 20 reps
-
Fri
IN WEEK 1 OF THE PROGRAM NO SETS SHOULD BE TAKEN TO FAILURE. 1-2 REPS AWAY. Each week you will try to add either a rep or you will increase the weight and aim for the same reps. Use your judgement, if the weight feels heavy DON’T push it. If you're feeling good try for progression.
1. Front Squat (Barbell)
You will do 5 progressive sets working up to just 1 heavy top set. Example 135x10, 155x10, 185x10, 205x10, 225x10 (225x10 is your 1 and only top set done to 0-1 RIR)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5
10 reps
-
2. Hamstring Curl
First set should be done with a lighter warmup weight for 20 reps. Then 4 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 20 reps
RPE 8-9
2
10 - 20 reps
RPE 8-9
3
10 - 20 reps
RPE 8-9
4
10 - 20 reps
RPE 8-9
5
10 - 20 reps
RPE 8-9
3. Hack Squat
First set should be done with a lighter warmup weight for 15 reps. Then 5 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 15 reps
RPE 8-9
2
10 - 15 reps
RPE 8-9
3
10 - 15 reps
RPE 8-9
4
10 - 15 reps
RPE 8-9
5
10 - 15 reps
RPE 8-9
6
10 - 15 reps
RPE 8-9
4. Standing Calf Raise
First set should be done with a lighter warmup weight for 20 reps. Then 5 sets of 10 should be done with a heavy load
SetsTargetIntensity
1
10 - 20 reps
RPE 9-10
2
10 - 20 reps
RPE 9-10
3
10 - 20 reps
RPE 9-10
4
10 - 20 reps
RPE 9-10
5
10 - 20 reps
RPE 9-10
6
10 - 20 reps
RPE 9-10
5. Hanging Leg Raise
You will do As Many Reps As possible each set with your body weight. If you can perform more than 20 reps add a weight between your feet
SetsTargetIntensity
1
-
2
-
3
-
4
-
5
-
Sat
IN WEEK 1 OF THE PROGRAM NO SETS SHOULD BE TAKEN TO FAILURE. 1-2 REPS AWAY. Each week you will try to add either a rep or you will increase the weight and aim for the same reps. Use your judgement, if the weight feels heavy DON’T push it. If you're feeling good try for progression.
1. Arnold Press
You will do 6 progressive sets working up to just 2 heavy top sets. Example 135x10, 155x10, 185x10, 205x10, 225x10, 225x10 (225x10 is done for 2 tops set done to 0-1 RIR)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5
10 reps
RPE 9-10
6
10 reps
RPE 9-10
2. Superset
2A. Lateral Raise (Dumbbell)
First set should be done with a lighter warmup weight for 12 reps. Then 3 sets of 12 should be done with a heavy load
SetsTargetIntensity
1
12 reps
8 RPE
2
12 reps
8 RPE
3
12 reps
8 RPE
4
12 reps
8 RPE
2B. Upright Row (Barbell)
First set should be done with a lighter warmup weight for 12 reps. Then 3 sets of 12 should be done with a heavy load
SetsTargetIntensity
1
12 reps
8 RPE
2
12 reps
8 RPE
3
12 reps
8 RPE
4
12 reps
8 RPE
3. Superset
3A. Bicep Curl (Dumbbell)
First set should be done with a lighter warmup weight for 12 reps. Then 4 sets of 12 should be done with a heavy load
SetsTargetIntensity
1
12 reps
9 RPE
2
12 reps
9 RPE
3
12 reps
9 RPE
4
12 reps
9 RPE
5
12 reps
9 RPE
3B. Tricep Pushdown (Cable)
First set should be done with a lighter warmup weight for 12 reps. Then 4 sets of 12 should be done with a heavy load
SetsTargetIntensity
1
12 reps
9 RPE
2
12 reps
9 RPE
3
12 reps
9 RPE
4
12 reps
9 RPE
5
12 reps
9 RPE
4. Superset
4A. Tricep Extension (Dumbbell)
First set should be done with a lighter warmup weight for 12 reps. Then 3 sets of 12 should be done with a heavy load
SetsTargetIntensity
1
15 reps
RPE 9-10
2
15 reps
RPE 9-10
3
15 reps
RPE 9-10
4
15 reps
RPE 9-10
4B. Cable Bicep Curl
First set should be done with a lighter warmup weight for 12 reps. Then 3 sets of 12 should be done with a heavy load
SetsTargetIntensity
1
15 reps
RPE 9-10
2
15 reps
RPE 9-10
3
15 reps
RPE 9-10
4
15 reps
RPE 9-10