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Old School Barbell Big

by Anthony E.
3 athletes joined

Program Description

This program exists as a relic of the past, long gone is the era of big stashes and short shorts on men who can only be compared to the spitting image of perfection. This program is a creation from the late great Reg Park. A long forgotten and underappreciated bodybuilder. His legacy was not only being Arnold's mentor, but his feats of strength are comparable to todays standards: A 500lb bench press, behind the neck press with 300lbs, a strict Barbell Curl with 200lbs, squats with 605lbs for two reps, and front Squat with 405lbs. This man was the epitome of aesthetics and strength. The greats of the past didn’t have access to the frills we have today yet still became iconic off of the big barbell movements. This is proof it is possible weather your natural or not. Increasing your PR by any significant amount of weight WILL force you to grow. Reg Park is proof of this and you will be too. These workouts are meant to be completed on 3 non sequential days: M/W/F, T/TH/S, ETC. The template of the program is true to the original. The only change was switching front squats for Zercher squats for wrist comfort.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 12, 2024 09:39
  • Last Edited
    Feb 09, 2025 05:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Chin-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Pendlay Row
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
1
5 reps
-
5
Wrist Curls
2
10 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
5 Sets
5 Reps
-
1B
Chin-Up (Weighted)
5 Sets
5 Reps
-
2
Dip (Weighted)
5 Sets
5 Reps
-
3
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
4
Wrist Curls
2 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
15-20 Reps
-
Day 2
1
Zercher Squat (Barbell)
5 Sets
5 Reps
-
2
Pendlay Row
5 Sets
5 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Deadlift (Barbell)
1 Set
5 Reps
-
5
Wrist Curls
2 Sets
10 Reps
-
6
Standing Calf Raise
2 Sets
15-20 Reps
-
Day 3
1A
Squat (Barbell)
5 Sets
5 Reps
-
1B
Chin-Up (Weighted)
5 Sets
5 Reps
-
2
Dip (Weighted)
5 Sets
5 Reps
-
3
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
4
Wrist Curls
2 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
15-20 Reps
-