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Community Programs›Back to basics old school size and strength
Back to basics old school size and strength
Intermediate–AdvancedFree

Back to basics old school size and strength

Nick C.
Nick C.· May 2024
1athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
1 day
Level
Intermediate, Advanced
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
70 min
This programme is an old school method used by strength athletes and bodybuilders to build size and strength using basic compound movements for full body workouts. It has 3 phases to allow athletes to build a base before progressing to more exercises and higher volumes. It incorporates the the tired and tested 5x5 system which has been used for years to build a good amount of strength and size. My recommendation is if your a total beginner try something like starting strength before doing this program but if you have a solid consistent year or two of training or are looking for a no fluff basic program this could be just what you looking for. My suggestion is this program is best suited for people trying gain size and strength. Hard work plenty of food and good recovery and you should be golden.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 1 day per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Glutes
11.9%
Quadriceps
11.5%
Hamstrings
11.3%
Triceps
10.4%
Lower Back
8.6%
Front Delts
8.2%
Chest
7.6%
Upper Back
7.1%
Abs
6.3%
Middle Delts
5.8%
Biceps
4.1%
Calves
3.5%
Lats
1.6%
Adductors
1.4%
Forearms
0.9%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Low Bar)15 reps@6
15 reps@6.5
15 reps@7
15 reps@8
15 reps@8.5
2Bench Press (Barbell)15 reps@6
15 reps@6.5
15 reps@7
15 reps@8
15 reps@8.5
3Deadlift (Barbell)15 reps@6
15 reps@6.5
15 reps@7
15 reps@8
15 reps@8.5
4Abs Crunch (Weighted)310 reps—

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, Back to basics old school size and strength 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 garage 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 70 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.

Back to basics old school size and strength is structured around 1 training day 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.

Back to basics old school size and strength 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

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Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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