AdvancedFree

Old School Iron

get huge

elias v· Feb 2026

Free on iOS & Android

Overview

Length

16 weeks

Days / week

4 days

Level

Advanced

Goal

Muscle, Strength

Equipment

Garage Gym

Session length

70 min

get massive

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Front Delts

13.5%

Triceps

12.8%

Quadriceps

10.6%

Chest

10.6%

Hamstrings

9.2%

Glutes

7.8%

Abs

7.4%

Calves

4.3%

Middle Delts

3.5%

Upper Back

3.5%

Biceps

2.8%

Lats

2.8%

Neck

2.8%

Lower Back

2.5%

Rear Delts

2.1%

Adductors

2.1%

Forearms

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	6 reps	@10
		2	4 reps	@10
2	Deadlift (Deficit)	2	4 reps	@10
Superset
3A	Leg Curl	2	10 reps	@10
3B	Sissy Squat	2	AMRAP	@10
4	Calf Raise (Machine)	2	12 reps	@10
5	Calf Raise (Machine)	1	20 reps	@10
6	Abs Crunch (Machine)	2	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	6 reps	@10
		2	4 reps	@10
2	Bench Press (Paused)	2	5 reps	@10
3	Incline Bench Press (Smith Machine)	2	8 reps	@10
4	Seated Shoulder Press (Dumbbell)	3	6 reps	@10
5	Dip (Weighted)	2	8 reps	@10
Superset
6A	Bicep Curl (Barbell)	2	10 reps	@10
6B	Lateral Raise (Dumbbell)	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Platz Squat	1	6 reps	@10
		2	4 reps	@10
2	Platz Squat	1	15 reps	@10
3	Romanian Deadlift (Barbell)	2	8 reps	@10
4	Leg Extension	2	10 reps	@10
5	Calf Raise (Machine)	3	8 reps	@10
6	Hip Adductor (Machine)	1	AMRAP	@10
7	Knee Raise (Captain's Chair)	2	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	6 reps	@10
2	Larsen Press (Barbell)	2	4 reps	@10
3	Barbell Row	4	8 reps	@10
4	Incline Bench Press (Dumbbell)	1	8 reps	@10
5	Reverse Pec Deck	2	10 reps	@10
6	Incline Curl (Dumbbell)	2	AMRAP	@10
Superset
7A	Neck Flexion	2	15 reps	@10
7B	Neck Extension	2	15 reps	@10

Weeks 2–16 are in the app

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

Common questions

Yes, Old School Iron is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a garage 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 70 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.

Old School Iron is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Old School Iron 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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android