Old School
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 4 | — |
| 2 | Seated Shoulder Press Behind The Neck | 4 | — |
| 3 | Front Raise | 4 | — |
| 4 | Lateral Raise (Dumbbell) | 4 | — |
| 5 | Bent Over DB Raise | 4 | — |
| 6 | Low Pulley Lateral Raise | 4 | — |
| 7 | Shrugs | 4 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | — |
| 2 | Pullover (Dumbbell) | 4 | — |
| 3 | Upright Row (Barbell) | 4 | — |
| 4 | Single Arm Row (Dumbbell) | 4 | — |
| 5 | Seated Wide-Grip Row (Cable) | 4 | — |
| 6 | Face Pull | 4 | — |
| 7 | Lat Pulldown (Close Grip) | 4 | — |
| 8 | Rear Delt Fly (Cable) | 4 | — |
| 9 | Hyperextension | 3 | — |
| 10 | Deadlift (Barbell) | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | — |
| 2 | Decline Bench Press (Dumbbell) | 4 | — |
| 3 | Bench Press (Dumbbell) | 4 | — |
| 4 | Chest Fly (Cable) | 4 | — |
| 5 | Cable Crossover | 4 | — |
| 6 | Pec Deck (Machine) | 4 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 4 | — |
| 2 | Squat (Barbell) | 4 | — |
| 3 | Sissy Squat | 4 | — |
| 4 | Hack Squat | 4 | — |
| 5 | Hip Thrust (Barbell) | 4 | — |
| 6 | Seated Hamstring Curl | 4 | — |
| 7 | Romanian Deadlift (Barbell) | 4 | — |
| 8 | Hip Abductor (Machine) | 4 | — |
| 9 | Hip Adductor (Machine) | 4 | — |
| 10 | Standing Calf Raise | 4 | — |
| 11 | Seated Calf Raise | 4 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 4 | — |
| 2 | Overhead Tricep Extension (Cable) | 4 | — |
| 3 | Tricep Rope Push Down (Cable) | 4 | — |
| 4 | Tricep Kickback | 4 | — |
| 5 | Bench Press (Close Grip) | 4 | — |
| 6 | Incline Curl (Dumbbell) | 4 | — |
| 7 | Preacher Curl (Barbell) | 4 | — |
| 8 | Peak Curl | 4 | — |
| 9 | Cable Rope Hammer Curl | 4 | — |
| 10 | Wrist Rope Stick winding | 2 | — |
| 11 | Wrist Curl (Cable) | 4 | — |
| 12 | Reverse Wrist Curl (Cable) | 4 | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Old School is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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 is structured around 5 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 12 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 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
