Old School Size and Strength

$39.994.33 (9 reviews)

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.

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!

Program Overview

Coach	Pete Khatcherian
Level	Intermediate, Advanced
Equipment	Full Gym
Time Per Workout	60 minutes
Days Per Week	5 days
Program Length	12 weeks

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Week 1

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Day 1

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

Day 2

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

Day 3

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	-

Day 4

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	-
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Day 5

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

Week 2

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Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Week 3

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Day 4

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Day 5

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Week 4

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Day 4

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Day 5

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Week 5

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Day 4

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Day 5

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Week 6 - Deload

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Day 5

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Week 7

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Day 5

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Week 8

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Week 9

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Week 10

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Day 5

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Week 11

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Day 5

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Week 12 - Deload

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Day 5

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What People Are Saying

4.3/5

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Justin H.Man, 43

2 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

None modifications

Tough program. I'm running it as written with max intensity. Whole-body gains are coming FAST.

13 days ago

Cody F.Man, 31

4 weeks complete

10 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Great program for strength and muscle gains.

a month ago

SalerMan, 42

12 weeks complete

13 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Very good and very hard program, but hard will get you results. Almost all my PRs went up!

4 months ago

Cameron B.Man, 25

4 weeks complete

6 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

I am doing this program in a calorie deficit which would normally affect my maximum strength on lifts. Somehow I’m still gaining muscle. Lacks in the rear delt department but just add in some flys on Friday and call it a week.

4 months ago

Stefan Man, 30

3 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Fantastic Program. I put on 20 lbs of muscle and fat mixed together. Really helped me break through my plateaus. Well worth the money. Great program.

8 months ago

Cris Conde-

3 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Great program, maybe ita too much volume for me so i had to cut some sets till i manage. But im aurprised how much strength i had gain and endurance. Great program, i follow Peter on youtube and loved his aproach so it was a no brainer to get this. Thanks man keep the good work.

8 months ago

Eba A.Man, 20

2 weeks complete

As expected strength gains

As expected muscle gains

None modifications

The bodybuilding component of it.

9 months ago

Orry VannsMan, 36

2 weeks complete

4 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

Variations to arms, need rear delt involvement more, teaching of how to bench properly, focus in lift not wright, muscke mind connection. Otherwise, great program for strength especially starting out. Will continue to incorporate as I love this mans attitude and motivation and as he does teach this on his youtube channel its just not listed in this program.

9 months ago

AnonymousMan, 25

2 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

None modifications

Very fun, compound focused bodybuilding program

10 months ago

Learn more about Pete Khatcherian's training principles on his popular YouTube channel with 200K subscribers.