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Old School BB

by Kwamé Olivers

Program Description

For all lifitng levels. A fun program for packing on some mass.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 03:02
  • Last Edited
    Jun 18, 2025 12:23

Summary

Unleash your inner strength with the Old School BB program, a robust 8-week training plan designed for serious lifters. Committing just three days a week, you’ll dive into a mix of classic barbell and dumbbell exercises that target every major muscle group, from squats and bench presses to T-bar rows and dips. This program emphasizes compound movements to build muscle mass and functional strength, ensuring you make significant gains while honing your technique. Get ready to channel the power of old-school bodybuilding and transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Bench Press (Barbell)
4 Sets
-
3
T-Bar Row
3 Sets
-
4
Bicep Curl (Barbell)
3 Sets
-
5
Dip (Bodyweight)
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Lat Pulldown
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Dumbbell)
4 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-
Day 3
1
Squat (Smith Machine)
3 Sets
-
2
Incline Bench Press (Barbell)
4 Sets
-
3
Barbell Row
3 Sets
-
4
Leg Curl
3 Sets
-
5
French Press
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-