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Old school

by ConT

Program Description

Gain strength Fat loss Build muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 10, 2025 03:57
  • Last Edited
    Jun 18, 2025 08:28

Summary

Get ready to embrace the classic gains with the "Old School" workout program! Over four weeks, you'll engage in five days of targeted training, focusing on building strength and muscle through tried-and-true exercises. Each session is designed to push your limits, featuring compound lifts and isolation movements that sculpt your legs, shoulders, and arms. With a full gym at your disposal, you'll harness the power of barbells, cables, and machines to maximize your results. Join this program and rediscover the fundamentals of strength training while achieving impressive gains!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
8 reps
8 reps
70%
80%
2
Hip Thrust (Barbell)
4
10 reps
75%
3
Hip Abductor (Machine)
3
AMRAP
-
4
Lying Leg Curl
3
15 reps
65%
5
Bulgarian Split Squat (Bodyweight)
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Standing Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
8 reps
8 reps
70%
80%
2
Hip Thrust (Barbell)
4
10 reps
75%
3
Hip Abductor (Machine)
3
AMRAP
-
4
Lying Leg Curl
3
15 reps
65%
5
Bulgarian Split Squat (Bodyweight)
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Standing Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
8 reps
8 reps
70%
80%
2
Hip Thrust (Barbell)
4
10 reps
75%
3
Hip Abductor (Machine)
3
AMRAP
-
4
Lying Leg Curl
3
15 reps
65%
5
Bulgarian Split Squat (Bodyweight)
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Standing Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
8 reps
8 reps
70%
80%
2
Hip Thrust (Barbell)
4
10 reps
75%
3
Hip Abductor (Machine)
3
AMRAP
-
4
Lying Leg Curl
3
15 reps
65%
5
Bulgarian Split Squat (Bodyweight)
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Standing Calf Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
4
8 reps
75%
2
Partial Lateral Raise (Cable)
4
AMRAP
-
3
Rear Delt Fly (Cable)
4
AMRAP
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
4
8 reps
75%
2
Partial Lateral Raise (Cable)
4
AMRAP
-
3
Rear Delt Fly (Cable)
4
AMRAP
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
4
8 reps
75%
2
Partial Lateral Raise (Cable)
4
AMRAP
-
3
Rear Delt Fly (Cable)
4
AMRAP
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
4
8 reps
75%
2
Partial Lateral Raise (Cable)
4
AMRAP
-
3
Rear Delt Fly (Cable)
4
AMRAP
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
90%
2
Barbell Row
3
8 reps
90%
3
Standing Pullover (Cable)
3
20 reps
-
4
Single Arm High Row (Cable)
3
12 reps
-
5A
Face Pull
3
AMRAP
-
5B
Shrug (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
90%
2
Barbell Row
3
8 reps
90%
3
Standing Pullover (Cable)
3
20 reps
-
4
Single Arm High Row (Cable)
3
12 reps
-
5A
Face Pull
3
AMRAP
-
5B
Shrug (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
90%
2
Barbell Row
3
8 reps
90%
3
Standing Pullover (Cable)
3
20 reps
-
4
Single Arm High Row (Cable)
3
12 reps
-
5A
Face Pull
3
AMRAP
-
5B
Shrug (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
90%
2
Barbell Row
3
8 reps
90%
3
Standing Pullover (Cable)
3
20 reps
-
4
Single Arm High Row (Cable)
3
12 reps
-
5A
Face Pull
3
AMRAP
-
5B
Shrug (Barbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press
4
10 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Bulgarian Split Squat (Barbell)
2
15 reps
-
5
Calf Raise (Leg Press)
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press
4
10 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Bulgarian Split Squat (Barbell)
2
15 reps
-
5
Calf Raise (Leg Press)
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press
4
10 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Bulgarian Split Squat (Barbell)
2
15 reps
-
5
Calf Raise (Leg Press)
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press
4
10 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Bulgarian Split Squat (Barbell)
2
15 reps
-
5
Calf Raise (Leg Press)
6
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
85%
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4A
Shoulder Press (Machine)
3
10 reps
-
4B
Lateral Raise (Machine)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
85%
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4A
Shoulder Press (Machine)
3
10 reps
-
4B
Lateral Raise (Machine)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
85%
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4A
Shoulder Press (Machine)
3
10 reps
-
4B
Lateral Raise (Machine)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
85%
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4A
Shoulder Press (Machine)
3
10 reps
-
4B
Lateral Raise (Machine)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Stiff Leg Deadlift
2 Sets
2 Sets
8 Reps
8 Reps
70%
80%
2
Hip Thrust (Barbell)
4 Sets
10 Reps
75%
3
Hip Abductor (Machine)
3 Sets
AMRAP
-
4
Lying Leg Curl
3 Sets
15 Reps
65%
5
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
-
6
Hip Adductor (Machine)
2 Sets
AMRAP
-
7
Standing Calf Raise
5 Sets
15 Reps
-
Day 2
1
Behind-The-Neck Press (Smith Machine)
4 Sets
8 Reps
75%
2
Partial Lateral Raise (Cable)
4 Sets
AMRAP
-
3
Rear Delt Fly (Cable)
4 Sets
AMRAP
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl (Cable)
3 Sets
15 Reps
-
6
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
90%
2
Barbell Row
3 Sets
8 Reps
90%
3
Standing Pullover (Cable)
3 Sets
20 Reps
-
4
Single Arm High Row (Cable)
3 Sets
12 Reps
-
5A
Face Pull
3 Sets
AMRAP
-
5B
Shrug (Barbell)
3 Sets
AMRAP
-
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Leg Press
4 Sets
10 Reps
-
3A
Leg Extension
3 Sets
AMRAP
-
3B
Hip Adductor (Machine)
3 Sets
AMRAP
-
4
Bulgarian Split Squat (Barbell)
2 Sets
15 Reps
-
5
Calf Raise (Leg Press)
6 Sets
AMRAP
-
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
6 Reps
85%
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4A
Shoulder Press (Machine)
3 Sets
10 Reps
-
4B
Lateral Raise (Machine)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
15 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
AMRAP
-