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Back to basics old school size and strength
by Nick C.
1 athletes joined
Program Description
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.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 04, 2024 06:13
Last Edited
May 09, 2024 05:42
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
4
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
4
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
4
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
4
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Bench Press (Close Grip)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Bicep Curl (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Pendlay Row
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Shrug (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
5 Reps
4
Hammer Curl
5 Sets
5 Reps
5
Overhead Extension (Dumbbell)
5 Sets
5 Reps
6
Standing Calf Raise
3 Sets
20 Reps
Day 1
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Bench Press (Close Grip)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Bicep Curl (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Pendlay Row
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Shrug (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
5 Reps
4
Hammer Curl
5 Sets
5 Reps
5
Overhead Extension (Dumbbell)
5 Sets
5 Reps
6
Standing Calf Raise
3 Sets
20 Reps
Day 1
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Bench Press (Close Grip)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Bicep Curl (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Pendlay Row
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Shrug (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
5 Reps
4
Hammer Curl
5 Sets
5 Reps
5
Overhead Extension (Dumbbell)
5 Sets
5 Reps
6
Standing Calf Raise
3 Sets
20 Reps
Day 1
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Bench Press (Close Grip)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Bicep Curl (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Pendlay Row
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Shrug (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
5 Reps
4
Hammer Curl
5 Sets
5 Reps
5
Overhead Extension (Dumbbell)
5 Sets
5 Reps
6
Standing Calf Raise
3 Sets
20 Reps
Day 1
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Hack Squat
4 Sets
1 Set
1 Set
5 Reps
5 Reps
@8.5
4
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Incline Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Bench Press (Close Grip)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
8
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Upright Row (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Bent Over Row (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Bicep Curl (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Skull Crusher
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
8
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Rack Pull (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Shrug (Barbell)
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Good Morning
6 Sets
5 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Kettlebell Swing
3 Sets
20 Reps
Day 1
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Hack Squat
4 Sets
1 Set
1 Set
5 Reps
5 Reps
@8.5
4
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Incline Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Bench Press (Close Grip)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
8
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Upright Row (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Bent Over Row (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Bicep Curl (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Skull Crusher
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
8
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Rack Pull (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Shrug (Barbell)
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Good Morning
6 Sets
5 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Kettlebell Swing
3 Sets
20 Reps
Day 1
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Hack Squat
4 Sets
1 Set
1 Set
5 Reps
5 Reps
@8.5
4
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Incline Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Bench Press (Close Grip)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
8
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Upright Row (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Bent Over Row (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Bicep Curl (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Skull Crusher
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
8
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Rack Pull (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Shrug (Barbell)
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Good Morning
6 Sets
5 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Kettlebell Swing
3 Sets
20 Reps
Day 1
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Hack Squat
4 Sets
1 Set
1 Set
5 Reps
5 Reps
@8.5
4
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Incline Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Bench Press (Close Grip)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
8
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Upright Row (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
4
Bent Over Row (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
5
Bicep Curl (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Skull Crusher
4 Sets
1 Set
5 Reps
5 Reps
@8.5
7
Standing Calf Raise
3 Sets
20 Reps
8
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
2
Rack Pull (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
3
Shrug (Barbell)
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8.5
6
Good Morning
6 Sets
5 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Kettlebell Swing
3 Sets
20 Reps