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Old School Training

by Carlos V.
5.0
(1 rating)

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2025 08:34
  • Last Edited
    Jun 18, 2025 08:19

Summary

Unleash your inner strength with the Old School Training program, a 4-week journey designed for serious lifters ready to embrace classic training techniques. With six days of intense workouts each week, you'll focus on compound movements that build muscle and enhance overall strength. Expect to tackle exercises like barbell rows, deadlifts, and weighted step-ups, all while pushing your limits with high-intensity sets. Get ready to transform your physique and rediscover the power of old-school training!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4B
Bench Press (Dumbbell)
3
AMRAP
RPE 10
5
Cable Crossover
3
10-12 reps
RPE 10
6
Push Up
1
60+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4B
Bench Press (Dumbbell)
3
AMRAP
RPE 10
5
Cable Crossover
3
10-12 reps
RPE 9
6
Push Up
1
60+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Cheat Lateral Raise
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
4A
Incline Tricep Power Bomb
3
10 reps
RPE 10
4B
Spider Curl
3
AMRAP
RPE 10
5
Chin-Up (Bodyweight)
1
30+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Cossack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
4
Good Morning
3
10 reps
RPE 7
5
Kettlebell Swing
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
6A
Glute-Ham Raise
3
10 reps
RPE 10
6B
Glute Hyperextension
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Zercher Squat (Barbell)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
10-12 reps
RPE 9
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5B
Reverse Lunge (Dumbbell)
3
AMRAP
RPE 10
6
Goblet Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Zercher Squat (Barbell)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
10-12 reps
RPE 9
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5B
Reverse Lunge (Dumbbell)
3
AMRAP
RPE 10
6
Goblet Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4B
Bench Press (Dumbbell)
3
AMRAP
RPE 10
5
Cable Crossover
3
10-12 reps
RPE 9
6
Push Up
1
60+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Cheat Lateral Raise
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
4A
Incline Tricep Power Bomb
3
10 reps
RPE 10
4B
Spider Curl
3
AMRAP
RPE 10
5
Chin-Up (Bodyweight)
1
30+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5B
Front Raise
3
AMRAP
RPE 10
6
3-Way Plate Press Out
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5B
Front Raise
3
AMRAP
RPE 10
6
3-Way Plate Press Out
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Zercher Squat (Barbell)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
10-12 reps
RPE 9
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5B
Reverse Lunge (Dumbbell)
3
AMRAP
RPE 10
6
Goblet Squat
1
AMRAP
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4B
Bench Press (Dumbbell)
3
AMRAP
RPE 10
5
Cable Crossover
3
10-12 reps
RPE 9
6
Push Up
1
60+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Dip (Bodyweight)
3
8-10 reps
RPE 8
3
Underhand Lat Pulldown
3
10-12 reps
RPE 10
4
Shrug (Barbell)
3
10-12 reps
RPE 10
5A
One Arm Bent Over Row
3
10 reps
RPE 10
5B
Pullover (Dumbbell)
3
AMRAP
RPE 10
6
Pull-Up (Bodyweight)
1
60+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Dip (Bodyweight)
3
8-10 reps
RPE 8
3
Underhand Lat Pulldown
3
10-12 reps
RPE 10
4
Shrug (Barbell)
3
10-12 reps
RPE 10
5A
One Arm Bent Over Row
3
10 reps
RPE 10
5B
Pullover (Dumbbell)
3
AMRAP
RPE 10
6
Pull-Up (Bodyweight)
1
60+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5B
Front Raise
3
AMRAP
RPE 10
6
3-Way Plate Press Out
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Zercher Squat (Barbell)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
10-12 reps
RPE 9
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5B
Reverse Lunge (Dumbbell)
3
AMRAP
RPE 10
6
Goblet Squat
1
AMRAP
30%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Cossack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
4
Good Morning
3
8 reps
RPE 7
5A
Glute-Ham Raise
3
10 reps
RPE 10
5B
Glute Hyperextension
3
AMRAP
RPE 10
6
Kettlebell Swing
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Cossack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
4
Good Morning
3
8 reps
RPE 7
5A
Glute-Ham Raise
3
10 reps
RPE 10
5B
Glute Hyperextension
3
AMRAP
RPE 10
6
Kettlebell Swing
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Dip (Bodyweight)
3
8-10 reps
RPE 8
3
Underhand Lat Pulldown
3
10-12 reps
RPE 10
4
Shrug (Barbell)
3
10-12 reps
RPE 10
5A
One Arm Bent Over Row
3
10 reps
RPE 10
5B
Pullover (Dumbbell)
3
AMRAP
RPE 10
6
Pull-Up (Bodyweight)
1
60+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5B
Front Raise
3
AMRAP
RPE 10
6
3-Way Plate Press Out
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Cheat Lateral Raise
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
4A
Incline Tricep Power Bomb
3
10 reps
RPE 10
4B
Spider Curl
3
AMRAP
RPE 10
5
Chin-Up (Bodyweight)
1
30+ reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Barbell Row
5 Sets
10-15 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Dumbbell)
3 Sets
10 Reps
@10
4B
Bench Press (Dumbbell)
3 Sets
AMRAP
@10
5
Cable Crossover
3 Sets
10-12 Reps
@10
6
Push Up
1 Set
60+ Reps
@10
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Zercher Squat (Barbell)
3 Sets
10-12 Reps
@9
4
Step-Up (Weighted)
3 Sets
10-12 Reps
@9
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@10
5B
Reverse Lunge (Dumbbell)
3 Sets
AMRAP
@10
6
Goblet Squat
1 Set
AMRAP
@10
Day 3
1
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
3
Arnold Press
3 Sets
10-12 Reps
@10
4
Dumbbell High Pull
3 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5B
Front Raise
3 Sets
AMRAP
@10
6
3-Way Plate Press Out
1 Set
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
3
Underhand Lat Pulldown
3 Sets
10-12 Reps
@10
4
Shrug (Barbell)
3 Sets
10-12 Reps
@10
5A
One Arm Bent Over Row
3 Sets
10 Reps
@10
5B
Pullover (Dumbbell)
3 Sets
AMRAP
@10
6
Pull-Up (Bodyweight)
1 Set
60+ Reps
@10
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Cossack Squat
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@10
4
Good Morning
3 Sets
8 Reps
@7
5A
Glute-Ham Raise
3 Sets
10 Reps
@10
5B
Glute Hyperextension
3 Sets
AMRAP
@10
6
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
@7
@8
@9
@9
@10
Day 6
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Cheat Lateral Raise
3 Sets
8-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
4A
Incline Tricep Power Bomb
3 Sets
10 Reps
@10
4B
Spider Curl
3 Sets
AMRAP
@10
5
Chin-Up (Bodyweight)
1 Set
30+ Reps
@10