Back to basics old school size and strength

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Low Bar)

Bench Press (Barbell)

Deadlift (Barbell)

Abs Crunch (Weighted)

Front Squat (Barbell)

Bench Press (Close Grip)

Bicep Curl (Barbell)

Pendlay Row

Standing Calf Raise

Overhead Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Romanian Deadlift (Barbell)

Dip (Weighted)

Lying Leg Raise

Shrug (Barbell)

Good Morning

Hammer Curl

Overhead Extension (Dumbbell)

Hack Squat

Incline Bench Press (Barbell)

Upright Row (Barbell)

Bent Over Row (Barbell)

Skull Crusher

Rack Pull (Barbell)

Kettlebell Swing

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