Old School Training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 5 | 10–15 reps | @9 |
| 2 | Pull-Up (Bodyweight) | 3 | 8–10 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @10 |
| Superset | ||||
| 4A | Chest Fly (Dumbbell) | 3 | 10 reps | @10 |
| 4B | Bench Press (Dumbbell) | 3 | AMRAP | @10 |
| 5 | Cable Crossover | 3 | 10–12 reps | @10 |
| 6 | Push Up | 1 | 60+ reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5 reps | 80% |
| 2 | Hip Thrust (Barbell) | 3 | 8–10 reps | @9 |
| 3 | Zercher Squat (Barbell) | 3 | 10–12 reps | @9 |
| 4 | Step-Up (Weighted) | 3 | 10–12 reps | @9 |
| Superset | ||||
| 5A | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @10 |
| 5B | Reverse Lunge (Dumbbell) | 3 | AMRAP | @10 |
| 6 | Goblet Squat | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 5 | 5 reps | @8 |
| 2 | Bench Press (Close Grip) | 3 | 8–10 reps | @8 |
| 3 | Arnold Press | 3 | 10–12 reps | @10 |
| 4 | Dumbbell High Pull | 3 | 10–12 reps | @9 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 10 reps | @10 |
| 5B | Front Raise | 3 | AMRAP | @10 |
| 6 | 3-Way Plate Press Out | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | 80% |
| 2 | Dip (Bodyweight) | 3 | 8–10 reps | @8 |
| 3 | Underhand Lat Pulldown | 3 | 10–12 reps | @10 |
| 4 | Shrug (Barbell) | 3 | 10–12 reps | @10 |
| Superset | ||||
| 5A | One Arm Bent Over Row | 3 | 10 reps | @10 |
| 5B | Pullover (Dumbbell) | 3 | AMRAP | @10 |
| 6 | Pull-Up (Bodyweight) | 1 | 60+ reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | 80% |
| 2 | Cossack Squat | 3 | 8–10 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @10 |
| 4 | Good Morning | 3 | 8 reps | @7 |
| Superset | ||||
| 5A | Glute-Ham Raise | 3 | 10 reps | @10 |
| 5B | Glute Hyperextension | 3 | AMRAP | @10 |
| 6 | Kettlebell Swing | 1 | 25 reps | @7 |
| 1 | 20 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 1 | 5 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 5 | 5 reps | 80% |
| 2 | Cheat Lateral Raise | 3 | 8–10 reps | @8 |
| 3 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| Superset | ||||
| 4A | Incline Tricep Power Bomb | 3 | 10 reps | @10 |
| 4B | Spider Curl | 3 | AMRAP | @10 |
| 5 | Chin-Up (Bodyweight) | 1 | 30+ reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Old School Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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 Training 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 4 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 Training 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
