The Golden Age Arc

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Paused)

JM Press

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Lying Pullover (Cable)

Underhand Lat Pulldown

Seated Row (Cable)

Bent Over Row (Dumbbell)

Zercher Deadlift

Shrug (Barbell)

Zercher Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Good Morning

Standing Calf Raise

Abs Crunch (Weighted)

Side Bend (Dumbbell)

Neck Curl

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Tricep Kickback (Cable)

Upright Row (Cable)

Arnold Press

Partial Lat Raises

Rear Delt Fly (Dumbbell)

Cable Shrugs

Shrug (Dumbbell)

Upright Row (Dumbbell)

Hack Squat

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Neck Extension

Seated Shoulder Press (Dumbbell)

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