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BoostcampPNG

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 10, 2025 09:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
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
-