Intermediate–AdvancedFree

The Golden Age Arc

Old school bodybuilding volume training.

Jiren· Apr 2025

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

This workout is designed for anyone looking for an old school approach to bodybuilding with high volume intense workouts for muscle building and size. Prepare to step into The Golden Age and get ready to lift some serious iron where every set and rep counts! Fight your demons as you battle through each gruelling workout until you emerge victorious!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.9%

Upper Back

11.8%

Chest

9.7%

Biceps

9.4%

Front Delts

8.6%

Hamstrings

7.5%

Glutes

6.3%

Middle Delts

6.2%

Abs

5.9%

Lats

4.9%

Quadriceps

4.4%

Lower Back

4.2%

Rear Delts

3.6%

Forearms

2.8%

Neck

1.9%

Adductors

0.6%

Calves

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	5	6–8 reps	@10
2	JM Press	3	8–12 reps	@10
3	Incline Bench Press (Barbell)	3	8–12 reps	@10
4	Chest Fly (Dumbbell)	3	15 reps	@10
5	Lying Pullover (Cable)	4	15 reps	@10
6	Underhand Lat Pulldown	3	10–15 reps	@10
7	Seated Row (Cable)	3	8–12 reps	@10
8	Bent Over Row (Dumbbell)	3	8–12 reps	@10
9	Zercher Deadlift	1	5–10 reps	@10
		4	5–10 reps	@10
10	Shrug (Barbell)	1	50 reps	@10

#	Exercise	Sets	Reps	Load
1	Bicep Curl (EZ Bar)	5	5–10 reps	@10
2	Hammer Curl (Dumbbell)	3	6–10 reps	@10
3	Preacher Curl (Dumbbell)	3	10 reps	@10
4	Reverse Bicep Curl (EZ Bar)	3	10–15 reps	@10
5	Dip (Bodyweight)	4	6–8 reps	@8
6	Overhead Tricep Extension (Cable)	3	10–15 reps	@10
7	Tricep Pushdown (Cable)	3	20 reps	@10
8	Tricep Kickback (Cable)	2	12 reps	@10
9	Upright Row (Cable)	2	15–20 reps	@10
10	Arnold Press	2	10 reps	@10
11	Partial Lat Raises	4	20 reps	@10
12	Rear Delt Fly (Dumbbell)	4	20 reps	@10
13	Cable Shrugs	4	20 reps	@10
14	Shrug (Dumbbell)	3	20 reps	@10
15	Reverse Wrist Curl (Barbell)	4	25 reps	@10
16	Wrist Curls	4	25 reps	@10

#	Exercise	Sets	Reps	Load
1	Zercher Squat (Barbell)	2	5–10 reps	@7.5
2	Zercher Squat (Barbell)	3	20 reps	@10
3	Walking Lunge (Dumbbell)	2	20–30 reps	@10
4	Leg Curl	3	8–12 reps	@10
5	Good Morning	3	8–15 reps	@10
6	Standing Calf Raise	1	50–100 reps	@10
		3	8–12 reps	@10
7	Abs Crunch (Weighted)	3	10 reps	@10
8	Side Bend (Dumbbell)	3	10 reps	@10
9	Neck Curl	3	15–20 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Ring Push Up	5	10 reps	@8
1B	Lying Pullover (Cable)	5	15 reps	@8
Superset
2A	Chest Press (Machine)	4	8–12 reps	@10
2B	Seated Row (Cable)	4	8–12 reps	@10
Superset
3A	Pec Deck (Machine)	3	20 reps	@10
3B	Rear Delt Fly (Dumbbell)	3	20 reps	@10
4	Upright Row (Dumbbell)	3	10 reps	@10
5	Cable Shrugs	1	50 reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	4	10–15 reps	@10
2	Romanian Deadlift (Barbell)	4	8–10 reps	@10
3	Hip Thrust (Barbell)	3	8–12 reps	@10
4	Leg Curl	4	20 reps	@10
5	Leg Extension	4	20 reps	@10
6	Abs Crunch (Weighted)	3	10 reps	@10
7	Side Bend (Dumbbell)	3	10 reps	@10
8	Neck Extension	3	10–20 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Bicep Curl (EZ Bar)	4	8–10 reps	@10
1B	Overhead Tricep Extension (Cable)	4	10–20 reps	@10
Superset
2A	Hammer Curl (Dumbbell)	4	8–12 reps	@10
2B	V-Handle Tricep Pushdown (Cable)	4	20 reps	@10
3	Seated Shoulder Press (Dumbbell)	3	20 reps	@10
Superset
4A	Lateral Raise (Dumbbell)	3	15 reps	@10
4B	Front Raise	3	15 reps	@10
4C	Rear Delt Fly (Dumbbell)	3	15 reps	@10
5	Wrist Curls	3	15 reps	@10
6	Reverse Wrist Curl (Barbell)	3	15 reps	@10

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Golden Age Arc is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

The Golden Age Arc is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Golden Age Arc is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android